Does Lifting Make Women Bulky?
Nowadays, the topic of muscular women due to weight lifting is becoming more and more popular. Many girls and women go to the gym just to do cardio because they are afraid to gain muscle. Is it really such a bad thing for women to be muscular? And, is it that easy to gain muscle mass in the first place?
First and foremost, this idea probably came from a man that once said that it’s unattractive for women to be strong and big. Or, maybe a woman thinks that just lifting heavy alone will make her look bulky. Nevertheless, both opinions couldn’t be more wrong.
Health advantages of fitness and a healthy lifestyle are numerous. In addition, working out could enhance your psychological well-being. However, you should not try to look like professional athletes that train 3x a day. They dedicated their whole life to that and they made some serious restrictions.
It’s important to find a healthy balance that will help you to feel and look better. Whether you choose to practice CrossFit, weightlifting or something else, it’s your choice and the benefits of your workout will be endless for you.
However, the myth about bulky women still remains unsolved. Let’s talk about it little a bit deeper.
Is It Easy For Women to Gain Muscle?
First and foremost, you need to be aware that gaining muscle mass is a really hard process and it requires dedication and commitment. It’s easier for men to achieve more strength and bigger muscles due to their testosterone levels and genetics.
However, when it comes to women, it’s incredibly difficult. Not only that you need to lift heavier than you even think right now, but you have to do it regularly and you need to consume enormous amounts of food. Furthermore, you would have to do this for a long period of time in order for results to start showing.
Now, considering these facts, you are fully aware that it’s almost impossible to achieve bulky look if you don’t have the intention to do it initially. Therefore, relax and enjoy your time at the gym without any concerns.
What Are The Benefits of Weight Lifting For Women?
By picking up heavy weights and eating a caloric maintenance or deficit, your body appearance will change drastically.
As you increase your muscle mass, you’re going to burn more calories throughout the day. Due to the lack of testosterone in women’s body, you won’t get bulky. Instead, you will achieve muscle definition and strength.
One more health benefit is stronger bones. This type of workouts will enhance your bone and spine density and prevent fractures. Weight training will also develop stronger ligaments, tissues, and joints. That way, your body will be less prone to injuries.
You’ll get better posture due to the strong back, core, and shoulders. Your spine and back will be straight and you will reduce the risk of back pain to occur.
Workouts that include weights release endorphins that are responsible for your mood. Thus, you are able to fight depression and pain. Also, you can alleviate stress, boost energy levels and stimulate your brain.
To sum it up, let’s see once again all the benefits of weight lifting for women:
- Less body fat
- Increased strength without a bulky look
- Stronger bones, joints and connective tissues
- Lower risk of injuries
- Enhanced metabolism function
- Better posture
- Prevented back pain
- Reduced anxiety and stress
- Enhanced mind and mood
However, if you’re a beginner in the gym, make sure that you get all the necessary information from a reliable source. Option number two would be to get a personal trainer. That way, you’ll be in the right hands and you wouldn’t have to worry about a single thing. Your only job would be to work hard and stay dedicated.
How To Train Properly
It’s a fact that many women don’t work out properly with weights because they’re not informed enough. If you want to strength train and achieve your best possible results, then follow these simple rules:
- Use movements that will include your whole body. There are called ’compound’ movements. Some of them are squats, deadlift, lunges, bench, pull-up, and plank. If you incorporate these exercises into your daily routine, there is no doubt that you’ll fulfill your goal. However, make sure that you incorporate (along with the compound movements)exercises that will isolate certain muscle for even better results.
- Make sure that your training has a proper intensity. It depends on your strength levels. If you’re doing a set of eight, and after you’re finished you feel like you are able to do maybe one more, then you’re on the right track. If you’re finished with you’re set and you feel like there are 4 more reps left in you, your intensity is wrong. To improve it, choose sets with lower reps and higher weights or vice versa.
- You need to plan your workout. By using lower/upper body splits, you will allow yourself to train with more frequency. Your muscles will be more stimulated, along with your metabolism.
- Mix up your workouts if you don’t want your body to become used to them. Incorporate full-body days, try a spinning class, go for a swim or just go for a fast walk with your friend. That way, you won’t get bored, and you will look forward to every workout.
Now, we can freely say that weight lifting does not make women bulky. It offers endless benefits for your mind and body. You can transform completely and feel better by introducing weights to your fitness routine.
You need to train for many years, eat like an animal and use supplements in order to get big and bulky. Almost every woman out there who lifts heavy has astonishing figure and low body fat percentage.
Therefore, don’t let these misconceptions and myths about weights fool you. If you want to get a fit and toned body, you know your answer now.