Dear Women: Unfortunately, Strength Training Will Not Make You Huge

 

As a female trainer, one of the most common concerns I hear from other women (and some men) is that lifting weights will make them “huge”, “bulky” or something equally as false along those lines.

 

You know what makes you huge? Food and body fat.

You know what will make you look lean and hot? Muscle.

 

Women don’t have nearly the same level of hormones men have that lead to muscle growth (namely, testosterone). Without artificially enhancing those levels of hormones, your body is not capable of producing the amount of muscle mass required to make you look “huge”. Unless you are genetically gifted in the swole department (which you would have figured out already), it will be very difficult for you to achieve that “bulky” look.

When you lift heavy weights (read: not kickbacks with 5 lbs but squats that are difficult), your body will adapt by producing muscle. Muscles are great because they increase fat loss and burn calories all day long. And give you a ‘toned’ look. I’m still not sure what “toned, lean muscles” means but chances are you want to look like someone with nicely defined arms, legs, and a perky butt. You know what those things are made out of? Muscle. Not floppy skin (ugh skinny fat) and not excess fat. In a nutshell, weightlifting= more lean body mass, a higher metabolic rate, and less unwanted body fat (that’s what we’re going for, right?)

Furthermore, those people who you deem to be “bulky” have made a life out of sculpting their bodies to look like that. Strict diets, hours toiling in the gym, and superior genetics have all contributed to their physiques. If you’re worried about lifting more than a few pounds, chances are you’re not looking to change your lifestyle this very moment. Different types of workouts produce different results so unless your workout, diet, and lifestyle are tailored to making a drastic change in your body composition (aka competing in figure, physique, etc), it won’t just happen “by accident”.

Here’s a real life example. I am a competitive powerlifter. That means my training revolves around lifting heavy weights. I’m 5’4 and depending on how many bacon donuts I eat, I compete in the 114 or 123 lb weight classes and nothing about me looks jacked (except my sweet biceps when I flex) . Believe me, I would love to be “bulky” but it’s just not happening (for the aforementioned reasons).

Aside from the aesthetic benefits, weight training for females leads to greater bone strength, helps prevent injuries, and makes you more functional in your every day activities.

So, women folk, you have nothing to be concerned about except looking great. Go and get your swole on.

 

-Coach Lily