Will Lifting Heavy Weights Make Me Bulky?
I’ll start off by saying there is absolutely NOTHING wrong with being a muscular woman! There are thousands of women who work very hard to get to that point, and if you’re one of them, I applaud you! It’s hard work! Whether you want to tone what you have, reshape your body and stay the same size, or gain larger muscle mass, what you want to see in the mirror is all personal preference. And it is all doable while still getting stronger.
There are three different things that can happen to a person when they up the weights at the gym, and bulking up is the least likely to happen unless that’s what you’re really striving for.
Cutting. This is the category that most people fall into when first getting started on their fitness journey. It’s what happens when caloric intake is decreased and weight training increases, creating weight loss and strengthening of the muscles. Body weight is generally maintained, but fat percentage drops. The body isn’t able to ‘bulk up’ under these circumstances. Lifting heavier weights and gradually increasing the amount of weight you lift will actually force your body to burn more calories over a longer period of time.
Body Recomposition. A bigger butt, toned arms, a six pack. This is generally where the athlete who doesn’t necessarily have weight to lose will fall. The drive here is to maintain weight, but change the actual physique to appear more ‘toned.’ Caloric intake is maintained and weight intensity gradually increased. True results can be seen when training with progressive overload. Simply put, whether it’s weight, reps, or more training sessions, the athlete is doing more over time.
Bulking. This takes effort! It’s unlikely that an athlete will bulk up unless they are consuming more calories than necessary to put weight on, in combination with intense strength training. The body requires the additional mass to convert into muscle. Because the body cannot store all of these excess calories as muscle mass, some will inadvertently be stored as fat. These athletes will typically go into a cutting phase once they see the desired amount of muscle put on to shed any excess fat gain.
All three of these results are great for individual athletes! What path you choose depends on your goals, and any good coach will tell you that the outcome is really going to come down to your diet. Any good workout program is only as good as your diet. An athlete’s work doesn’t stop when he/she leaves the gym.
No matter your goals, heavy weight lifting is SO good for you:
You are building stronger muscles, tendons and ligaments for increased overall health, longevity, and injury prevention.
Everyday physical tasks become easier. Especially for women, heavy weight lifting can improve everyday physical tasks without adding bulk to the body. Stronger muscles look good, too (wink, wink).
If you goal is to burn calories, heavy weights will give a longer ‘after burn’ than your traditional cardio workout. You are building lean muscle mass that works harder throughout the day to burn calories outside of exercise.
Brain power!! Weight training and exercise are know to increase the production of the hormone IGF-1, which helps to stimulate connections between in the brain. A recent study published by the National Institute of Health reports that leg strength positively effects cognitive power over time.
CONFIDENCE. Possibly the number one reason non-competitive athletes stick to a weight lifting program. Feel better about yourself! Weight training can reduce anxiety, depression, and is known to increase ones overall happiness.
So ladies, next time you’re in the gym, pick up those weights! You’ll feel better, look better and your body will be healthier and stronger because of it.