Two years ago, I wrote an article urging women to consider the benefits of strength training, debunking common misunderstandings about muscular growth, and doubling down on the importance of maintaining our physical strength as we combat osteoporosis. Since then, more women have been educating themselves on how best to approach ageing, with strength as the primary currency for physical independence, regardless of age. As a result, it has been an absolute joy to see more of us girls taking up strength training for the first time.
That article was written when I had just started coaching full-time, with a small but growing client base. Since then, I’ve had the honour of coaching many more women across various age groups, and I’ve also been lucky enough to watch some of them bond with one another. For those who begin their lifting journeys alone, with little to no prior training experience, these initial training experiences could feel daunting, as some may still feel shy about being at a bare-steel gym, feel terrified of the weights that seem scarier with every heavier workout, or feel out of place in a space that appears to have been created primarily for men. These are the usual issues that deter women from the gym.
While my edge of being a female coach has perhaps helped a few ladies indirectly overcome these common doubts and fears, it has never been as immediately effective as a bevy of “bar-belles” banding together to uplift each other. Nothing is more endearing and empowering than watching friendships form between the barbells that extend outside the gym. The effect of being alongside other female lifters almost instantly reduces those silly preconceived notions.
It’s hard to explain the rapport that women share. It’s organic, automatic, and its value is way beyond screaming cheers of “you can do it!” during a heavy rep. When women support one another, it feels unconditional and free of judgement, often layered with love and warm admiration. Now, I wouldn’t dare call myself a half-decent writer, but I’ll try my best to convey what I’ve witnessed firsthand as two groups of women who formed friendships started with barbell training at ground zero.
Within these “mini sisterhoods”, these women are bonded by shared experiences and mutual empowerment, with the simple premise of getting stronger growing into a camaraderie that every woman should be so lucky to be a part of. With permission of these wonderful ladies, I’d like to introduce two groups amazing groups of women who keep each other supported through their strength journeys.
The Barbell Baddies
Hygieia’s Strengthlifting Meet in May 2026 was the first time these four female Masters lifters had met. Actually, come to think of it, they might not have crossed paths otherwise. Debbie and Elena are my lifters, yet their schedules are so different that they would almost never overlap. Ginin trains with Shaun on weekday afternoons, while Mae now trains with Marvin at our Buona Vista outlet.
From left to right: Elena, Debbie, Mae, and Ginin competing together in May 2026.
After the meet, they formed a chat group with one main purpose: to apply a healthy dose of peer pressure on one another to keep competing in meets. Perhaps it’s also their shared experience as wonder-moms in their forties and fifties, each pursuing her own journey towards greater strength with mutual awe and inspiration for one another, that laid the foundation for their connection.
The “Barbell Baddies” on a night out
Within the WhatsApp chat group, they celebrate each other breaking personal records, compare notes on their training programs, have in-depth discussions about their goals and progress, all while smothering one another with endless positivity and admiration. Every now and again, Debbie and Elena would give me a little insight into their conversations, and it always warms my heart to hear the happiness in their voices whenever the chat group gets mentioned. I’ve never had a glimpse of their chats, but I imagine their responses to one another’s achievements are nothing short of “OMG, that’s so amazing!” with that unconditional cheerleader energy that is so girl-coded for the girlies.
Case in point: I had been encouraging Debbie and Elena for months to sign up for the Halloween Deadlift Meet in October, and neither had formally committed to competing, always with a just a strong “maybe”. That is, not until the four “Barbell Baddies”, as their chat group is so aptly titled, collectively held one another accountable and decided to take part in the meet together.
The Golden Girls
Huai Lan, Connie, and my mother, Mooilin, are the “Golden Girls” of my group class schedule. It wells me up with pride and joy every time I get to train them together. Their friendship assures me that women can band together regardless of age, and I know this to be true because Connie’s first question upon entering the gym is quite often, “Is your mummy/ Huai Lan training today?”
From left to right, Huai Lan, Mooilin, and Connie at Hygieia Strength & Conditioning.
I’ll have you know that, between the three of them, chasing an absolute number on the barbell is unlikely to be the primary goal of their training. Sure, showing up at the gym and working through their programs are important. After all, that’s what they signed up for before becoming a band of silver-haired bandits.
But, the real highlight of their gym sessions often comes after the workouts. Ever seen women in gym-wear heading for matcha lattes after Pilates? That’s them too, armed with foldable camping chairs, scouting for their next post-training hangout spot. In between work sets, they would plan their next lunch outings while plotting bus routes for one another. Funnily enough, they always seem to return to the same beloved spots.
The Golden Girls and their camping chairs on a Friday afternoon, post-training.
With all three of them over the age of 70, and Huai Lan currently 84, it’s obvious that training helps them remain physically agile enough to saunter around town like the post-Pilates girls.
Huai Lan has told me multiple times how much she appreciates sharing the gym with Connie and my mother. She says that on days when she has no choice but to reschedule her training, the day feels less meaningful. It’s true: Connie’s infectious laughter is at its loudest when all three of them are present. Whereas my mother, who is currently training light while recovering from a mild illness, is mostly incentivised to be at the gym in order spend time with them.
Female community is the cherry on top of your training
If you ever have the good fortune of being part of a barbell sorority, I highly recommend it, regardless of whether you get to train together. Be it physical freedom, mental empowerment, or social connection, these friendships offer a sense of belonging that goes beyond the need for a third space. Women have that inexplicable ability to help each other feel seen and supported, especially when training feel like a lonely struggle.
Having even one of the Barbell Baddies or Golden Girls in your corner to celebrate physical achievements comes with an invisible invitation into a space that might once have made you feel doubtful of yourself. The best thing about training is undoubtedly getting stronger for yourself, and I dare say that the second best thing might probably be the joy of discovering other women are working towards the same goals alongside you, regardless of where you may be on this journey.
