I want to lift weights but I don’t want to get bulky…
This is a common fear of women when beginning a few fitness routine especially when weight lifting is involved. Let’s debunk this myth with some accurate information. First off, women will not “bulk up” if they lift weights UNLESS they are putting in massive amounts of efforts to do so.Even then, it’s VERY difficult!
Here’s 3 truths about “bulking up”.
- It’s EXTREMELY hard to build muscle especially in the capacity of “bulking up”. Building muscle is a process that takes time, effort, consistency and dedication. Not only do you have to be dedicated to your training AND dialed in to a “T” in your nutrition, but you have to do it consistently…FOR YEARS. When you look at bodybuilder, they don’t just go to the gym for 45 minutes to an hour, lift for for 20 minutes, do some cardio and head home. They are spending massive amounts of time doing a multiple sets of lifts at 15+ reps (muscle building or hypertrophy rep range) as well as lifts to fatigue.
- Genetically women don’t have the hormones to get bulky as quickly as men. In general, women don’t produce as much testosterone as men. Testosterone production is a huge factor in your capacity for muscle growth. Of course, there are always exceptions: Some women have higher testosterone levels than other women, but even those with higher-than-average testosterone likely don't have enough to produce bulky muscles.
- One of the most important elements to building muscle is eating…a lot! When you want to build muscle you need to eat more in terms of calories and protein. If your nourishment plan is not in excess you don’t have to worry about getting bulky.
Here’s some truth’s on why WOMEN should lift weights.
- Women tend to have smaller, thinner bones than men. Estrogen, a hormone in women that protects bones, decreases sharply when women reach menopause, which can cause bone loss. This is why the chance of developing osteoporosis increases as women reach menopause. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
- If you want to lose weight, lifting weights can help you build muscle so that you are burning more calories at rest! Yes, more lean muscle tissue requires the body to burn more calories at rest. Let your body work for you so can achieve your goals quicker.
- Improve your body composition. A healthy body composition’s reduces your risk of chronic and metabolic diseases.
- Weightlifting can benefit your mental health by making you feel strong, empowered and confident
Overall, lifting weights helps you look better, feel better, move better, and be overall healthier. If this isn’t a kick in the butt to lift more, I don’t know what is!
Ready to get started? Schedule a No Sweat Intro with one of our coaches today.