The truth behind women lifting weights (and why you won’t get ‘bulky!’)

When women begin to think about getting in shape, there are many phrases – and with them assumptions - that are thrown around. Now I’m going to bust some myths and let you know the real results of girls lifting heavy, and why I would recommend it to anyone.

‘Lifting weights will make me bulky’

‘I just want to tone up’

‘I don’t want to look like a man’

Sound familiar?

Well its time to lay these myths to rest and properly understand why women lifting weights is becoming increasingly popular.

1. Lifting weights will make you bulky.

Let’s start by saying everyone has a different perception of bulky. For some people bulky is someone having nothing more than visible abs and for others it is clean cut lines across all muscles. So it is hard to say whether you will look bulky, however that is the wonderful thing about strength training. You have the power to shape your muscles and body in whatever way you would like.

There are two main outcomes to the body of strength training.

1. Morphological changes

2. Neurological changes

Now before you read these gibberish words and begin to freak out, I’m going to explain them all in simple terms, so read along.

• Morphological changes:

These include changes that happen physically to the body. With weight training there is an increase in muscle size, and muscle fibre cross sectional area, which ultimately means your muscles will get bigger.

Bigger muscles means you will be stronger and lifetime activities will be easier. You will be able to carry all the shopping bags in yourself, move your bed or carry your suitcase without the help of others. (Sounding good so far?)

Also just by existing muscle burns fat. So by increasing the size of your muscles you will increase the amount of fat your body burns. This will minimise body fat, and maximise LEAN body mass, then helping to create a stronger and less soft look.

• Neurological changes.

These changes cause ones learning and coordination to improve. Muscle activation will increase, as well as the ability of muscles to be recruited for activities. This means you will have stronger muscles that are more capable of being activated for activities, making every day tasks such as picking up boxes and even getting up off the ground much easier.

I remember when I first started strength training even walking up a flight of steps felt easier – 3 years later and I still don’t look bulky! (believe it or not people cant even tell I lift unless I’m at the gym.)

So yes, your muscles may increase in size however the time and effort required to get large enough muscles to appear what some may thing of as ‘bulky’ is realistically not what the majority of people will experience. When you see photos of people who appear this way it is usually of body builders or fitness models who are paid (AKA it is there JOB) to train hard every day and maintain their appearance. This is not realistic to everyday people who train as a hobby!

2. I just want to tone up.

Firstly lets put something to rest. There is no such thing as being TONED. When people think of being toned it means they want to lose body fat and in turn look leaner. This is achieved through gaining muscle and losing body fat. AKA weight training.

Weight training can help to create the illusion of curves due to adding muscle to ones body. Now this does not have to be a lot of muscle. The amount can be broadened or limited but the number of sets in training and reps and also an individuals diet. However either way, lifting weights will help you to gain muscle. Increasing ones muscle mass will cause ones BMR(Basal metabolic rate, or more commonly known, metabolism) to increase, because just by existing muscle burns energy. That’s right! Just by having a higher amount of muscle you will increase your caloric expenditure, therefore increasing your deficit. This means your body has a better chance of burning more calories than it is using and in turn, lose body fat.

Your metabolism will be increased and you will continue to burn energy long after your workout has finished.

So:

Focus on losing fat and building muscle by utilising strength training and monitoring your diet and you will notice a difference in body composition in no time. As you learn more and more about training you will be able to sculpt your body and gain curves in the areas important to you helping to love your body.

3. I don’t want to look like a man

This is probably the most heard of and easiest to address phrase. Something I have heard so many people say: ‘I don’t like girls that look like a boy.’

Well let’s just put it out there – it is NOT PHYSICALLY POSSIBLE for girls to look like a boy as we do not possess the same hormones in the same quantities as males.

One in particular, which will prevent us from magically turning into the opposite sex as soon as we touch a barbell and some weights: Testosterone.

• Testosterone.

Males have a very high level of this hormone in comparison to females. This hormone acts as a naturally occurring steroid hormone and so aids in the ability to build muscle. Therefore as women possess this in such small quantities, even those who work extremely hard in the gym will find it just as challenging to ‘get big’ – which is a positive if this is your fear behind lifting weights.

If you’re wondering why the difference in the amount of hormone in males and females it is because the hormone testosterone is produced in the males testies. As females do not have this organ they are therefore left with the hormone in only very small amounts.

Instead women have the hormone estrogen. This is why in the gym you might see a male seem like they have put on a fair bit of muscle in just a few months however females will fail to have such quick results in the same rate of time.

So there you go. I hope this has helped to show you that lifting weights will give you a powerful body and mind. Push yourself and from it you will finally see the results you have been waiting for through an effective way of training. Increase your mental and physical strength and change your body into something you can learn to love!

References:

1. Clark, Shannon. Girls, Get your guns! 12 September, 2012. Boise USA. [Internet] Available from: http://www.bodybuilding.com/fun/girls-get-your-guns-why-women-should-lift-weights.html

2. Davis, Kelly. 8 Reasons women should lift weights. 6 April, 2015. Boise USA. [Internet] Available from: http://www.bodybuilding.com/fun/8-reasons-women-should-lift-weights.html

3. Read, Andrew. 2 myths about women and lifting weight debunked. UK. [Internet] Available from: https://breakingmuscle.com/learn/2-myths-about-women-and-weight-lifting-debunked

4. Staci. Strength Training 101. 2012 [Internet] Available from: https://www.nerdfitness.com/blog/strength-training-101/

5. Ingram, Toni. How strength training works – part 2. 12 November, 2011. Canada. [Internet] Available from: http://www.bboyscience.com/how-strength-training-works-part-ii/