Dr Julie’s Insights on the ASICS Study of the Exercise Gender Gap
This month, I had the privilege of joining ASICS at Fleet Feet for their global Move Her Mind campaign, inspired by a groundbreaking study led by Dr. Dlugonski and Dr. Stubbs. This study gathered data from 24,772 women across 40 countries and shed light on the persistent barriers women face in exercise, the powerful motivators that keep us going, and actionable solutions to close the gender exercise gap.
Empowering women through movement has always been one of my deepest passions. I’ve seen firsthand how lifting heavy weights, reaching a personal goal, or simply reclaiming confidence through consistent activity can transform not just bodies, but mindsets and lives. I was thrilled to share my insights on the Move Her Mind podcast, and I’m more committed than ever to helping women break through obstacles and choose themselves—every single day.
The Gender Exercise Gap: What the Study Found
Women Want to Move, But Face Overwhelming Barriers
Time and commitments: 76% of women cited “too many other commitments,” and 74% said “lack of time” holds them back.
Costs and resources: Over 60% pointed to the expense of trainers or gym memberships as a major roadblock.
Emotional hurdles: Body insecurities, fear of judgment, and early negative experiences create a confidence gap that stops many from starting or staying consistent.
Safety and inclusion: 43% of women reported a lack of safe, welcoming spaces—especially in Africa and Latin America—while nearly 1 in 5 active women said they simply “don’t see people like me” represented by brands or gym culture.
The Mind-Body Connection
Exercise is a physical act that has a big impact on our minds and mental state. Women who exercise regularly report being 52% happier, 48% more confident, and 50% more energized than when they’re sedentary. Conversely, skipping workouts correlates with 67% more stress and 80% more frustration.
Motivators & Facilitators
In the study, women were asked to rank and share why they currently exercise or why they used to exercise. Through the data they discovered that women have a wide range of reasons as to why they engage in exercise and sport. One thing was noted for sure: the “why” was more linked to mental health, stress regulation, and supporting the health of their physical body rather than aesthetics.
Intrinsic benefits: Over 80% of women say they move for mental wellbeing, stress relief, and self-care—far more than for aesthetics.
Community power: Female friends, partners, and parents are the top influences at every stage of life, showing the importance of peer support and representation. Environment and community are key factors in beginning AND maintaining success in living an active lifestyle and prioritizing exercise as a way of life.
Technology & goals: Smartwatches, apps, and personal milestones help women stay accountable and celebrate progress. While notifications can sometimes feel overwhelming, when used intentionally these tools can greatly support consistency. Those little dings and reminders are especially helpful when building new habits or starting a routine.
Actionable Solutions
Now that we’ve touched on the research behind why women exercise and the barriers and limitations that stand in the way, we're ready to discuss some solutions and ways we can all contribute to support women in moving more. Researchers identified four pillars for change or areas that will help to move the needle for women worldwide:
Accessibility | Affordable programs, childcare, and flexible scheduling
Inclusion | Welcoming environments, diverse representation, and non-judgmental communities
Education | Challenging gender norms, raising awareness, and promoting self-advocacy
Redefinition | Celebrating all forms of movement—from casual walks to heavy deadlifts—and normalizing starts, stops, and progress at any level.
If you want to dive deeper, you can read the entire study here.
My Take: From Data to Daily Action
Breaking Down Barriers
In my practice, I see these obstacles every day—busy moms juggling careers, women recovering from injuries, and beginners intimidated by gym culture. Many share some version of the same barriers:
“I just don’t have the time.”
“I don’t know where to begin or how to fit this in with all the other things.”
“I feel intimidated and nervous at the thought of even walking into the gym.”
When we feel unsupported, lost, nervous, or all of the above, starting something new can feel like this impossible mountain to climb. Additionally, when we don’t see ourselves represented—whether in ads, fitness classes, or gym floors—it’s easy to reinforce the narrative that we don’t belong there. My mission is to help women reclaim their fitness, and for some it’s supporting them in a way that inspires them to bring activity back into their lives or begin a movement or strength training practice. I’m here to remind you that everyone has a different starting point, and a goal of being more active can be broken down into bite size steps that feel achievable. For instance - you plan to take a walk after work tomorrow- put your shoes and change of clothes in the car the night before. If you want to workout 3 times this week - put it in your calendar, including the travel time if you’re driving to a gym. It’s often the small steps of planning and preparation that create the bridge between a creating goal and actually living it out.
Building a movement/exercise practice is not as simple as just joining a gym. The ASICS study makes clear: for women, staying consistent with exercise is challenging and multifactorial. Consistency requires a personal commitment—support helps, but the choice ultimately starts with you. It’s only natural that it will take some trial and error to begin and build consistency. Recruiting help will increase your chances of success. Help could come in the form of an accountability buddy or friend you plan a weekly workout with, hiring a personal trainer or coach, or creating a new family routine of doing something active together on a regular basis.
Common Myths About Strength Training
Another way women are held back is by persistent myths in the strength training space. Let’s bust two of the biggest:
“If I lift heavy, I’ll get bulky”
This is one of the most persistent myths women face in the gym, although this mindset has experienced a shift over the past decade or so — I still encounter far too many women who are driven away from strength training because of their fears around looking bulky or masculine. The toned, sculpted, strong look so many women desire comes from building muscle and improving body composition. This look and more importantly this feeling and way of life, will not come from high reps/ light weights and pulsed movements. (ex. the weight is likely too light if it’s something you’re able to lift 15-30 times). This is not meant to discount the positive benefits of those types of programs and classes, they too have a role in supporting health and fitness goals. At the end of the day, I want women to know that the formula to achieve a strong and toned appearance has to include lifting moderate to heavy weights on a consistent basis, and this body transformation can and likely will take years. If you’re a female looking to get started on your weight training journey, a good place to begin is lifting 1-2x/week and building from there. A safe starting rep range is choosing a weight you can lift with good form for 12-15 reps. For most women, lifting weights 3 or more times per week builds strength, supports confidence, and promotes long-term health (including lowering the risk of osteoporosis). You will not suddenly wake up “too bulky” after a few months in the gym—what you will notice is feeling stronger, more capable, increased confidence, happiness, and more energized.
“Lifting heavy is dangerous”
This is another myth I’d like to take a moment to touch on. When done with proper form and progression, strength training is not only safe, but one of the best ways to prevent injury, promote longevity and future independence. When we look at the statistics of women with osteopenia and osteoporosis, the data is clear — women have a significantly higher prevalence of both conditions. Additionally, women who fall and sustain a hip fracture have up to a 30% mortality rate. This is part of why my passion lies in inspiring and encouraging women to prioritize strength training - it can literally save their life. Not only that, it can also be what allows them to remain independent and live life on their own terms. I’ve seen countless women in their 60s and 70s, who would love nothing more than to travel, explore, and enjoy time with their children and grandchildren, but they’re trapped in a body that requires adaptations, assistive devices, and even supervision to safely maneuver from one room to the next. It saddens me deeply because these women didn’t know what we know now. They didn’t have the resources we have today. They didn’t know how important this was, because in the 1970s, 80s, 90s - strength training and women was not commonplace. The regret they have in not choosing to make movement, exercise, and strength training a part of their life is enough to keep me showing up even on the worst of days.
The take home here— If women adopt a practice of building muscle and progressively loading their bones, we set ourselves up for success. It’s never too late to get started. I weave functional, scalable exercises into every program I design—whether it’s compound lifts like squats and deadlifts, body weight and resistance bands for beginners, or mobility work to support healthy movement patterns. Every rep you complete is a vote for your own strength and strength training is a practice that meets you where you are; regardless of age or skill level There is always a starting point that’s accessible.
Creating Sustainable Habits
True transformation comes from consistency, not perfection. I coach my patients to:
Set 2–3 movement goals a week that fit their schedule—whether it’s a 20-minute walk or three rounds of band work
Build community by partnering with a friend or joining a local group
Celebrate micro-wins—did you log those steps? Hold that plank for 10 more seconds? Great!
When you track progress, however small, you build momentum—and momentum fuels motivation.
Inspiration in Action: My Story
For me, the few years following COVID were some of the most challenging of my life. Between navigating the uncertainties of owning a business through a global pandemic, pivoting that business to meet new demands, raising my daughter, and walking through the end of a 13-year relationship, I often felt like my energy was stretched thin in every direction. As someone who thrives on structure and forward momentum, it was difficult to admit that at that point my strength training—the very thing that had always anchored me—felt out of reach. My head and my body simply weren’t in the space to push heavy weights, and for a while, at first, I struggled to accept taking a pause. How could I, a physical therapist and advocate for strength, not have the capacity to train the way I once did?
What I eventually realized was that healing sometimes requires a different kind of strength. Instead of forcing myself to keep up with old routines, I gave myself permission to pivot. I leaned into things that I knew would support my healing journey—my yoga practice, walking (lots and lots of walking), mindfulness; and for the first time, I truly let go of the “all or nothing” mindset. That shift taught me to listen to my body’s needs without judgment. When I was ready, I returned to strength training with renewed energy, and I’ve been consistently lifting 4-5 times a week since. More than anything, this season of transition taught me that resilience and growth often come in unexpected forms, and that choosing yourself—one small decision at a time—is what creates lasting change.
Choose You, Choose Health
Every woman deserves a movement practice that honors her goals, schedule, and body. Whether you’re eager to start but overwhelmed by choices, returning after a break and worried about injury or simply ready to level up your strength training—I’m here to guide and support you with expertise, empathy, and unwavering encouragement.
📅 Ready to take that first step?
Reach out today to schedule your personalized consultation. Let’s co-create a plan that fits your life and empowers you to move—mind, body, and soul. When you choose yourself, you inspire others to do the same.