Resistance Training TYpes for Women That Get Results
Learn the types of resistance training for women that actually transform your body, plus how to lift strategically for lasting, sculpted results on this episode of Get Sculpted.
You’re showing up, lifting weights, staying consistent, but your body still doesn’t look the way you thought it would.
Sound familiar?
In this solo episode of Get Sculpted, Coach Tijana breaks down what resistance training for women really means and why not all workouts are created equal. Because while any movement is good movement, only certain types of resistance training actually transform the shape of your body.
After more than 13 years in the fitness game, Tijana has seen it all: women doing endless app-based workouts, light dumbbells, or band routines that make them sweat but don’t truly build muscle. This episode clears up the confusion so you can finally train in a way that matches your goals, whether you want a stronger physique, visible tone, or just to feel confident in those jeans again.
Here's what we cover:
The different types of resistance training and which ones truly build lean muscle
Why hypertrophy training (yes, muscle-building) is essential if you want that toned, sculpted look
The key difference between strength training and training for aesthetics
How to know if your weights are actually heavy enough to make progress
The most common training mistakes women make that stall results
What “lifting heavy for women” really looks like (and why it’s not as scary as it sounds)
Why you can stop worrying about “getting bulky” and start focusing on building strength that lasts
Tijana gets real about the mental side of training, too, how staying consistent is amazing, but training strategically is what creates change. She explains how to pick the right rep ranges, why progressive overload matters, and how repeating core lifts week after week actually speeds up your results (instead of keeping you stuck).
The truth is, feeling strong, sculpted, and confident is about doing the right kind of resistance training for your body and your goals.
It’s not just that you’re training — it’s how you’re training that matters most.
-Coach Tijana
If you’re spending hours working out but not seeing visible results, it’s time to lift with purpose. The right resistance training for women can completely reshape your body, helping you build muscle, tone up, and boost your metabolism without spending endless hours in the gym.
Listen to learn which workouts actually move the needle, how to train smarter (not just harder), and why muscle is your secret weapon for long-term results.
Then tag @getsculpted.ca and share your biggest aha moment. We love seeing how you’re getting stronger, more strategic, and more sculpted every week.
Connect with Get Sculpted
Thanks for joining us on this episode of Get Sculpted! If you enjoyed this episode, please leave a review on Apple or Spotify to help us reach even more women ready to cut through the noise and get the real deal on fat loss, muscle building, and what it really takes to build their 2.0 sculpted self inside and out.
This podcast is brought to you in partnership with Leah Bryant Co.
More about the Get Sculpted Podcast
Welcome to Get Sculpted, the podcast for women who want to lose fat, build muscle, and reset their metabolism with science-based strategies and actionable advice.
We go beyond quick fixes and fad diets to give you sustainable fat loss strategies, strength training tips for women, and the mindset shifts that help you achieve lasting results. Think less guessing, more confidence, and habits that actually fit your lifestyle.
No matter if you’re just starting out or ready to level up your training, this podcast gives women the tools to lose fat, build muscle, and feel stronger in their bodies.
We’re your hosts, Jordanna, Marilynn, and Tijana, fitness pros with over 20 years of combined experience and 1,000+ client transformations, including a focus on helping women optimize their metabolism and build strength. You’ll get strategies designed for real bodies and real lives.
We’ll cover questions like:
Can you lose fat and build muscle at the same time?
What is the best way for women to lose fat without losing muscle?
How do I start strength training as a beginner woman?
Why am I not losing weight even though I’m working out and eating healthy?
How can I stop yo-yo dieting for good?
Is cardio necessary for fat loss?
If you’ve been searching for sustainable fat loss, women’s nutrition, and strength training that actually works, you’re in the right place. Join us every week to sculpt a stronger body and a more empowered 2.0 life.
Connect with us on Instagram at @getsculted.ca
The unedited podcast transcript for this episode of the Get Sculpted podcast follows:
What Counts as Resistance Training?
Tijana [00:03:06]: Okay, so. So let’s dive in. First of all, what is resistance training? All right, so we’re gonna open the textbook now of what this term actually means. Resistance training means training your muscles against a force... [Explains dumbbells, barbells, machines, cables, bands, bodyweight, and which types actually change your physique]
Types of Resistance Training: Hypertrophy, Strength, Endurance, and More
Tijana [00:03:54]: All right, number one, here are the different types. First, we have hypertrophy training. Just a fancy word for building muscle, increasing muscle size... [Breakdown of hypertrophy (muscle-building), strength training, endurance training, CrossFit, and their main goals and differences. Why most popular home/app workouts don’t deliver visible change]
The Truth About Bands, Pilates, Barre, and "Functional" Workouts
Tijana [00:08:30]: Sky’s the limit. All right, so straight up, this is not gonna give you enough resistance to build muscle. This is good for people who are in scenarios, maybe like rehab... [Honest take on what bands, bodyweight, Pilates, Barre, and functional training actually do—and do not do—for muscle-building and physique change]
How to Actually Build a Toned, Sculpted Body: Tactical Recommendations
Tijana [00:17:19]: Number one, you need to be Lifting heavy. Heavy for you. And quite honestly, you’re probably not going to know what that means because you’re new to lifting... [Practical guidance on exercise selection, rep ranges, intensity, training cycles, and realistic expectations for muscle growth. How long change takes, why most are stuck as “beginners,” and why consistency alone is not enough]
Building Muscle Takes Time: Why Consistency Isn’t Everything
Tijana [00:20:44]: Best case scenario, you get a trainer, get a coach, learn the right exercises with the right form. You’re doing everything perfectly from the get go... [Setting expectations around progress, why most see no visible change after a year, and how to avoid spinning your wheels]
Closing Advice: Lift Smarter, Not Just Harder
Tijana [00:23:13]: Thank you. And we’ll see you in the next one. [Wrap-up, encouragement to share takeaways and feedback, and reminder to train strategically for both longevity and aesthetics]