03/02/2026
There’s a certain kind of marketing that keeps women small.
You’ve probably seen it in many sectors... here, these pastel-colored “women’s strength kits” with 0.5 kg dumbbells, promising sculpted arms and "tone-without-bulk".
Let’s be clear: those weights are not strength tools! They’re... accessories.
To build real strength - physical and mental - resistance must challenge your muscles. That’s how the body adapts.
Strength doesn’t come from repetition alone, but from progressive overload: gradually increasing the weight or intensity, so the muscles receive a clear signal to get stronger.
A 0.5 kg dumbbell gives almost no resistance for a healthy woman of any age.
It may have a place in specific cases - early rehabilitation, injured wrists, or gentle coordination work for very deconditioned seniors.
But for any woman who wants to be strong, improve bone density and her metabolism, and protect her joints?! It’s not even the starting line!!
Women don’t need “pink weights.” They need respect - and resistance.
Start with a load that feels like work by the last few reps of a set, not something you can hold forever!
Usually a 2-6 kg for an upper-body move, and 10–12 kg for lower body.
Strength builds confidence, posture, and energy in ways no featherweight dumbbell ever could 😉
It’s time to drop the myths along with the mini-weights.
Strength isn’t masculine. It’s essential.
Mihaela Ostafe
Nutritionist & Women Health Coach
