Does Lifting Heavy Make Women Bulky?
Written by Noel Chelliah
Most women I’ve met have a fear of getting ‘big’ and ‘bulky’ when it comes to strength training/lifting weights at the gym. When you mention weights to them - I can almost see the fear and disbelief in their faces that weight training is actually going to do them good.
So what do most women end up doing? They end up lifting weights that are way too light for them - weights too light to bring about significant positive changes in their physique, and they lift it for more repetitions than usual, in the hope to get toned and thin. Now unfortunately, this is a myth - and I am tempted to blame the many images of ‘bulky’ women that circulate over the Internet for this fear and also the lack of understanding why and how muscles grow and adapt to weight training.
Women just don’t have the hormones required to get all big and built like a man. In fact, women have about 15 to 20 times less testosterone than men and testosterone is the reason men are men, and women are women. As in men, levels of testosterone will peak in women in their twenties and decline thereafter. The ’scary’ images of women you see on bodybuilding magazines and shows are not natural, meaning, they’re built like that with the help of synthetic hormones.
Most women want to ‘tone’ - and what does toning mean? It really just means increasing muscle and decreasing bodyfat which will allow that muscle underneath to show a little more.
While lifting lighter weights is not a bad thing - it just isn’t ideal if your goal is to show a leaner and sexier you. Higher repetitions is best for increasing muscular endurance.
So you want to get ‘toned’? Then go lift some weights - REAL WEIGHTS! Don’t be afraid to really push yourself. Instead of lifting light weights for 15-20 reps, aim for 8-12 reps but lift heavy enough so you can’t get past the 12th, as recommended by The American College of Sports Medicine (ACSM).
Train hard, and safe, and don’t let ‘fear’ get in the way. Women deserve to get the body they want.
If you need help getting started - get a personal trainer who could understand your goals and hep jumpstart your program.
About the Author
Noel Chelliah is an American Council on Exercise (ACE) Certified Lifestyle and Weight Management Consultant (LWMC), and ACE-certified Personal Trainer with many years of experience in health and fitness since 2000. Actively involved in the fitness industry as a Personal Trainer and freelance writer, he has coached and inspired countless individuals to successfully reach their fitness goals. Noel specializes in Weight Management, Lifestyle Change and Strength Training.
