Strong, Not Bulky: Tasha’s Guide to Weights & Pilates
“You don’t have to choose between being strong and being feminine. I used to think lifting weights wasn’t for me because although trainers told me I wouldn’t bulk, I did. It wasn’t the weights, it was how I was using them. Once I figured out how to train in a way that supports my body, building strength and lifting weights has become a non-negotiable part of how I care for myself at every stage of life.” — Tasha Franken
This myth has to go
In today’s fitness space, there’s often this idea that you have to pick a side: you’re either a Pilates girl or a weightlifter. But here’s the truth: you don’t have to choose. You can be strong and lean. Sculpted and feminine. You can build muscle without bulk. That’s exactly what I do, and what the T — F Studio method is all about.
This was something I used to struggle with. I wanted to feel strong, but every time I added weights, I felt swollen and inflamed and not how I wanted to feel in my body. Trainers told me I wouldn’t bulk by lifting heavy, but I did. And I know a lot of women have had the same experience.
But here’s what I’ve learned: it’s not about avoiding weights. It’s about using them in a way that supports your body, your hormones, and your goals. That’s where Pilates and intentional strength come together perfectly.
Why strength training matters, especially for women
As women, our bodies shift constantly. From our 20s, 30s, 40s and beyond, we move through hormonal changes, pregnancies, perimenopause, menopause, and everything in between.
And through all of it, one thing stays the same: Our bodies need strength.
Strength training helps with:
- Lean muscle (which boosts metabolism and body composition)
- Bone density (which naturally declines with age)
- Collagen production and joint stability
- Hormone balance
- Long-term heart health and longevity
According to the Journal of the American College of Cardiology, women who strength train two to three times a week:
- Live longer
- Have a lower risk of heart disease
- Retain more muscle and bone mass over time
And here’s the empowering part: studies show we actually need less training than men to see the same benefits. It’s not about intensity. It’s about consistency, intention, and balance.
What no one tells you about “bulk”
One of the biggest fears I hear and used to feel myself, is the fear of getting bulky.
But now I understand that most of what I experienced wasn’t bulk at all. It was inflammation, hormone imbalance, and doing workouts that didn’t support the phase I was in.
Here’s what I’ve learned:
- What feels like “bulk” is often your body holding on to inflammation or water
- Hormones play a major role in how our bodies respond to training
- Strength training, when done intentionally, can support your goals instead of working against them
- There are any contributing factors to getting bulky when lifting weights for eg genetics, lifestyle, stress, diet etc
When your workouts are balanced, low-impact, and mindful, like the way we do it at T — F Studio, weights can actually help you feel leaner, stronger, and more sculpted.
How I build strength and how you can too
I’m not someone who lifts heavy weights in a gym. That’s never been my style.
My go-tos instead:
- Reformer resistance to add load and challenge
- Ankle weights to activate small, stabilizing muscles
- Light dumbbells to build strength in functional, controlled ways
This kind of resistance training helps me:
- Sculpt and tone without inflammation
- Protect my joints, posture, and pelvic floor
- Support my hormones, energy, and long-term wellness
This is the approach I’ve found that works. And it’s exactly what I share inside T — F Studio.
What you gain when you combine Pilates + strength
When you blend strength training with Pilates, you get the best of both worlds:
- A strong, lean, feminine frame
- Stronger bones and reduced risk of osteoporosis
- Better posture and body awareness
- Boosted metabolism and hormone support
- More energy, stability, and long-term confidence in your body
This isn’t about extremes. It’s about working smarter, listening to your body, and using strength training to support your goals.
How to Get Started
If you're ready to add weights to your routine, don’t overcomplicate it. Here’s how to ease in:
Try this:
- Start with 2 strength-based sessions per week
- Use 1–3 lb weights or resistance bands
- Focus on form, control, and consistency, not heavy lifting
- Combine with Pilates-style movement to stay balanced
Final Thoughts
Strength is essential, especially as we age. But that doesn’t mean you have to train in a way that doesn’t feel good for you.
Ultimately how and when you incorporate weights into your routine depends on your goals too! Do you want to gain muscle mass and size? Do you want to slim down and get lean?
You don’t need to lift heavy. You don’t need to feel sore for days. You don’t need to choose between Pilates and weights.
You can do both. And when you do, your body will thank you.
Ready to feel strong, sculpted, and supported?
Join me in the STRONG program inside T — F Studio.
Because strength is also feminine. And you deserve to feel incredible in your body at every age and season.