All Lean…No Bulk

Weight training is an important part of a good balanced exercise program, yet so many women opt for cardio activities in fear of “bulking up” from lifting weights.   When working with women one of the major complaints personal trainers receive when it’s time to do weight training is “I don’t want to lift weights because I don’t want to look like a man.”  This is all a myth, derived from observing the end results of the many hours men spend in the gym pumping iron.  Women can benefit greatly from doing some type of weight training at least two days per week.

The genetic makeup of men and women is the fine line that prevents women from “bulking” as a result of weight training.  Women produce estrogen…men produce testosterone.  The typical woman does not produce enough testosterone to make her muscles bulk.  Those women that have bulky muscles are most likely competing in body building contests which require them to take supplements that cause their muscles to bulk.  So, through all of this, I encourage you to take into account the benefits of weight training before dismissing the option.

5 Benefits of weight training for women:

  1. Increased Metabolic Rate: Increasing your metabolic rate increases the number of calories you burn per workout.
  2. Increasing and Restoring Bone Density: Strong muscles help in the prevention of osteoporosis.
  3. Increased Lean Muscle Mass:  Performing high repetitions while using lighter weight aids in toning and creating lean muscle. Example: Perform 2 sets of 15 bicep curls with 5-7lb dumbbells instead of 2 sets of 10 with 10lb dumbbells.
  4. Injury Prevention: A solid foundation strengthens bones, ligaments, and tendons.  The stronger the muscles, the lower the chance of injury.
  5. Improved Balance: Strengthening leg and core muscles help with stabilization.

The advantages of weight training for women far outweigh the disadvantages.  When proper technique is taught and exhibited weight training can be beneficial to women of all ages.  Remember that muscles weigh more than fat, therefore, do not get discouraged if your clothes are showing results, but the scales are reflecting a weight gain.  Before beginning any fitness program always have a full assessment by a trained professional and consent by a physician.  Also, ask questions and make sure the proper techniques are taught before embarking on a fitness program.

Remember: proper weight training yields positive results…all lean muscle, no bulk.

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