Debunking the Myth: Women who lift will bulk
For years, there has been a common misconception that weightlifting should only be an activity that men partake in, mainly due to the bodybuilding fad that happened in the 90’s and continued to grow thereafter.
However, in recent years it has been proven that weightlifting is not only something women can partake in, but that strength training is a form of training they SHOULD partake in.
Just because you lift weights does not mean your body is going to look like you are entering a bodybuilding competition – female bodies NEED weight training.
Here’s why:
- Weight training builds lean muscles and the more muscle your body has, the more your basal metabolic rate and the more fat it burns. Muscle is a metabolically active tissue, which needs carbohydrates and body fat to burn for energy.
- Adds strength and confidence.
- Helps with bone density to avoid conditions like osteoporosis later in life and, therefore, less prone to injury.
- Builds stronger connective tissues and increases joint stability leading to less risk with conditions such as arthritis.
- Reduces the risk of heart disease as it increases cardiovascular health, lowers the bad cholesterol (LDL), increases the good cholesterol (HDL) and lowers blood pressure.
- Lowers your risk for Type 2 Diabetes as it helps your body process sugars better.
- Aids in decreasing anxiety and improving mental health as exercise produces mood-improving neurotransmitters such as endorphins, dopamine, serotonin, and norepinephrine.
- Improves athletic performance.
- Increases body’s ability to respond better to childbirth and be more prepared for postpartum healing.
Unfortunately, there has been a stigma around weight training, as women fear their bodies will ‘bulk’, even when lifting the smallest of weights! Here is a fact you might not of thought about before, but your children weigh equal to, if not more, than the weights you will be regularly lifting with!
Women CANNOT physically bulk and the reason for that is because of our genetic make-up. Our bodies have 10 to 30 times less hormones necessary to ‘bulk’ when compared to men. Specifically, we have way less testosterone and human growth hormone. These two hormones build more muscle mass and create this “bulky” look. Weight training doesn’t bulk, it’s actually excess body fat that makes you think you look bulky. And, if the image of ‘weight training will make me look like a man’ is still in your head, the female bodybuilder look is the wrong reference to go by. The reason is that female bodybuilders need to take substances such as anabolic androgenic steroids, testosterone and other ergogenic aids that will help them gain much more muscle. But ladies, this is not the norm, or the reality and our bodies will not look like this naturally.
Another common misconception is that women believe they can tone certain areas of their bodies or spot reduce fat in certain parts. However, toning really means losing more body fat, getting leaner and building muscle, which will create a tighter, firmer look. That’s why you often hear the term ‘abs are made in the kitchen’ – because it’s true! Losing body fat and eating a clean diet will help you achieve a leaner, tighter, firmer look. When you build muscle over a higher percentage of body fat, this is where you start to feel like you’re bulking (even though you’re technically not). You’ll also experience some inflammation and swelling in the muscles post training due to blood rushing to the muscles. That feeling will always subside as long as you eat the right foods and hydrate enough, post training, to help the torn fibers of the muscle heal and repair.
Start looking at weight training as your friend not your enemy. Our bodies need weights to go through life’s daily motions with strength and confidence. So, start lifting those weights!
