Does Lifting Weights Make Women Bulky?

My first article will be to address a widely acknowledge perception of weightlifting and women. You've heard it a thousand times, "Oh, I thought about going to the gym before but I don't want to look bulky". Maybe you yourself have always wanted to try the gym but are afraid that you might become bulky over the course of time. Let's get this clear; this is one of society's biggest accepted myth. Supported with constant media coverage of how females usually stick to only small dumbbells or cardio, this myth is robbing many like yourself from achieving maximal weight loss, strength gain and body toning. Let's break it down to the basics, what stimulates muscle mass growth to give that bulky look? Muscle growth, a.k.a muscle hypertrophy, is based on a few vital components. First of all, you will need the presence of specific hormones in suitable quantities. Most important of which is testosterone, followed by others like human growth hormone and igf-1. The focus here is on testosterone. The reason why males are able to develop muscle mass quicker than females is due to the larger presence of testosterone. Without it, even if females wanted to get bulky it would be very hard. This does not mean that women cannot grow in strength, quality of muscle growth is not gender-specific. This means that given strength per area of muscle circumference, both females and males are relatively equal.

Secondly, you will need adequate stimuli. This is the part of the picture that gets spread around in media without the other bulk of it. Specific training is required to encourage muscular hypertrophy (namely training for volume). It is possible for both men and women to grow stronger after a period of weight lifting without the presence of visible muscular hypertrophy due to improved neurological connections. Lastly, adequate nutrition. To achieve the bulky look of bodybuilders or any degree of bulk, one must consume an adequate supply of macros above their maintenance calories (caloric surplus). Protein and amino acids play high importance here as they contribute to muscle growth and repair. A rough guide on how much protein to consume for muscle bulking would be about 1-1.5g of protein per pound of body weight. So what are the benefits of weight lifting for women specifically?

1. Weight lifting is one of the most effective ways to promote fat burning High intensity weightlifting causes the body to consume oxygen at a higher rate for a period of time even after the exercise. This is known as Exercise Post Oxygen Consumption. The greater demand for oxygen causes the body to metabolize fat stores even after the workout itself. Weight lifting is known to rival and even prove better than cardiovascular exercises for fat burning. 2. Weight lifting tones and strengthens the body Due to the naturally low levels of testosterone as previously mentioned, women don't bulk on muscle easily. What instead happens is that the muscles become denser. Combined this with improved fat loss and the result is the toned hourglass figure so highly sought after. Strength will also improve due to denser muscles and better neurological connections. This means more strength to handle everyday tasks and to enjoy a wider range of sports. 3. Weight lifting strengthens bone density

Women face a greater risk of osteoporosis as they age. This is especially true post-menopause as the body is no longer able to secrete estrogen. Placing mechanical stress on your bones through weightlifting helps to build up bone density and prevent osteoporosis.

4. Weight lifting reduces risk of cardiovascular disease

Heavy bouts of weightlifting spurs the demand for oxygen while effectively burning body fat. A study in the Journal of Strength and Conditioning found that this prevents fat from building up in arteries, helping to lower blood pressure and prevent cardiovascular disease.

I hope that's enough logic to correct the myths and misconceptions that media and society have been spreading around for so many years! So what are you waiting for? Grab your gym stuff, grab a friend, and message me to get started on your fitter, healthier, sexier life now! Make your dreams a reality through science-backed diet and exercise programs with me now - Jonas Ng, Fitness Trainer

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