This semester, students at Pleasant Valley High School kick-started a new weightlifting program for female students to build physical strength and confidence in a safe and supportive environment. Founded by juniors Emily Barnes and Nisha Tilala, the program has drawn interest from students and staff.
Barnes and Tilala came into their freshman year without any weightroom experience and lacked the confidence to ask for help, which kept them from learning foundational skills early on. Over time, lifting helped them grow both physically and mentally. “Lifting is now one of the best parts of my day,” said junior Emily Barnes. “You learn so much about yourself when you lift.”
Jane Wheeler, a physical education teacher helping oversee the program, immediately supported the initiative because of the benefits of strength training for young women. “As a lifelong female athlete, I have seen the physical, mental, social and emotional benefits of healthy exercise and strength training,” said Wheeler. “Sometimes females are intimidated by the weight room or have a preconceived notion that it is only for guys. This program helps break that stereotype in a welcoming environment.”
Strength training has documented benefits for women of all ages. Weightlifting improves muscle strength, boosts metabolism and can enhance bone density. Weightlifting also supports cardiovascular health and can help regulate blood sugar, contributing to overall long-term well-being.
Research also suggests that strength training can improve mental health. Studies show resistance exercise releases endorphins, the body’s natural “feel good” hormones, and has been linked to reduced stress, increased self-confidence and improved mood.
Despite these benefits, many female students are intimidated by traditional weight room settings. When planning the program, Barnes and Tilala noticed that many of the girls they spoke to worried about lifting because they are intimidated by male athletes in the weight room, or they are scared they will look “manly” or “bulky.” She pointed to athletes such as Olympian Ilona Maher as examples of women who demonstrate that strength and femininity are not mutually exclusive.
Furthermore, the program welcomes both beginners and experienced lifters. In addition to strength training, participants learn proper stretching and recovery techniques, how to fuel their bodies and how to use equipment safely. These are all skills that organizers hope will help students enjoy lifting beyond their high school years. “Our goal is to build a strong community of strong women who lift,” Barnes said. “We hope everyone in the program will be able to learn, grow and support each other.”
Teachers have also expressed interest in participating alongside students, which organizers say could strengthen connections across age groups. Brianna Finnegan, a science teacher, said her own athletic background motivated her to support the program.
“I am pretty passionate about living a healthy and maintainable lifestyle,” she said. “As someone who was a multisport athlete in high school, I was never taught how to live a healthy and maintainable lifestyle after high school. Getting to teach students and others how to train and eat outside of being an athlete is something I am passionate about.” They hope the all-female environment provides a judgment-free zone where participants gain confidence and community.
By combining personal experience with broader evidence about physical and mental benefits, the program’s founders are working to eliminate stereotypes and encourage more young women to embrace strength training.
