Will lifting weights make me bulky? [JUST THE FACTS]
For the longest time there has been this wildly incorrect notion floating around the female fitness community - most of the time coming from people that have zero idea of what they’re talking about - that weight training or lifting heavy, will make you “bulky”.
Not only is this statement inaccurate and incomplete, but for women like me, who build their life and their health and their career off of lifting heavy… it’s incredibly frustrating. So I’m here to set the record straight. And I’ve got science on my side.
FACT 1: “BULKY” IS SUBJECTIVE
Let’s start with terminology - what does “bulky” even mean anyways? The term itself is completely subjective and has its own determinations depending on the individual. As someone who doesn’t like to be told they “look a certain way”, I believe it’s up to us as women to decide how we want to look. What one person finds bulky, another might find beautiful. I can also guarantee you that any super-jacked woman you know has worked REALLY hard to get that way - and that it won’t happen to you “accidentally” because you picked up some 20-lb dumbbells in a HIIT class.
FACT 2: LIFTING WEIGHTS BUILDS MUSCLE
Lifting weights builds muscle through the process of “progressive overload”. Essentially, when you challenge a muscle, it creates tiny little tears in the tissue, and when the body recovers, new muscle fibers are created - thus creating more strength, and more size (“hypertrophy”). The more you challenge your muscles (with adequate recovery + nutrition), the more strength will build!
FACT 3: MORE MUSCULAR BODIES BURN MORE FAT AT REST
Here’s the fun part - want to look lean and toned? More muscular bodies burn more calories AT REST (ie when sleeping Netflixing, or working). This is why, if your goal is fat loss, weight training is one of the most effective workouts you can do (and NOT the steady-state cardio of the 90s).
FACT 4: WOMEN DO NOT PRODUCE NEARLY AS MUCH TESTOSTERONE AS MALES
In simple terms, women aren’t designed to be bulky. Women produce 1/10 to 1/20 the amount of testosterone that males do. For women, testosterone plays an important role in bone and breast health, fertility, sex drive and vaginal health, whereas for men, it plays a role in bone density, muscle growth, sperm production, body hair and mood.
FACT 5: SUPER MUSCULAR WOMEN HAVE WORKED REALLY HARD TO BE THAT WAY
With this in mind, if you know a super jacked female, odds are, she worked VERY hard to look that way (and may also be utilizing supplements to assist in her aesthetic or performance gains).
FACT 6: THERE ARE DIFFERENT TYPES OF WEIGHT LIFTING FOR DIFFERENT GOALS
All weight lifting is not equal, in the same way all cardio is not equal. There are different types of training for different goals, and the plan to start Olympic weight lifting is very different than the plan to be a bodybuilder or run your fastest marathon or simply live a healthy, pain-free life. Whatever your goal, I encourage you to talk to a knowledgeable, certified Personal Trainer (NOT Google) so they can help make a plan for YOU.
FACT 7: GENETICS PLAY A BIG ROLE IN HOW YOU STORE MUSCLE (AND FAT!)
Let’s not forget that genetics play a huge role in how your body distributes and stores both fat AND muscle! Just like not all guys can easily add mass to their legs, some female bodies are more inclined to show stronger arms or defined abs or lean calves.
Which leads me to my last and most important point...
FACT 8: STRONG IS SEXY!
Fitness in itself has come a long way, but most importantly is the fact that a revolution is building within the female community. Can’t you feel it? More and more women are speaking out about wanting to be STRONG and POWERFUL and feel CAPABLE!
Lifting weights has also been known to have the following side effects:
Feelings of confidence and overall awesomeness
A lean, toned and sexy physique
Increased calorie burn during the day
Increased calorie burn during activity
Increased calorie burn at rest
Increased bone density (aka lower risk of injury)
Improved mood and overall state of mind
Better coordination
Better sleep
Better food choices
Moral of the story... If you want to feel strong, tight, toned, and like a total badass, challenge yourself to pick up those heavier weights next class!
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