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Strength Training

Will weight lifting make me bulky? No, and here's why.

Many women are afraid to lift weights because they worry they will become 'bulky'. Let's put that myth to rest. Here is why you won't get bulky.

Jemma Turner

• 6 min read
Woman holding dumbbell.
Resistance exercise, weight-lifting and strength training are important for health - especially for women. And.. it won't make you 'bulky'.

Historically, women have feared lifting weights and strength training. This is not for no reason either... generations of body image, beauty standards, and patriarchy have stood in the way of women lifting for strength, power, aesthetics, and health.

But, the tide is changing and we are seeing more and more young/middle-aged/older women leaning into weight lifting. Excitingly, with years of research behind us, we can also confidently say that weight-lifting won't make you bulky.

Quick note: 'bulky' is a term I am using as I often hear it from my clients. There is no such thing as a 'bulky' woman in my eyes. A strong, powerful woman is feminine in her own right, regardless of size and you deserve to rock the muscle you have spent years growing!

Myths About Resistance Training

One of the most common myths about resistance training is that it will make women bulky. This myth is likely perpetuated by the fact that many people associate strength training with bodybuilders, who are typically men with very large muscles [1]. Women of an older generation also tend to hold to a narrative that they "don't want to become too bulky" which arises from comparing their own bodies to that of men or even bodybuilding women (who may or may not be enhanced) and making the assumption that they too will look like that [1]. However, it is important to note that bodybuilders train very differently than most people who do resistance training. They lift very heavy weights for very high repetitions and they often eat a high-calorie diet in order to gain muscle mass. Power-lifters also train very differently to the average 'lifter', often moving huge weights for low repetitions which causes the classic powerlifter 'cloud' body (but leads to massive strength gains).

Another common myth about resistance training is that it is dangerous for women. This myth is likely due to the fact that resistance training involves lifting weights, which can be dangerous if done incorrectly. However, when done properly, resistance training is very safe. Arguably, resistance training is safer for women than it is for men as women typically don't lift as heavy weights (for the most part).

To explain why women (and men for that matter) who we consider to be the 'average lifter' won't become bulky, we need to understand a few concepts: training load, volume and testosterone.

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The 'average lifter' looks like an individual who attends the gym 2-4x per week and lifts weights with the goal of health. They typically train the usual bench press, deadlift, squat and other accessory exercises.

Someone who is in a maintenance training phase might consider themselves to be an 'average lifter' at that point in time.

The reasons why women don't become 'bulky'

*Without using steroids or enhancers

Training Load and Volume

Muscles require stimulus to become stronger and grow in strength/size. This stimulus (i.e., exercise) causes microscopic muscle tears that the muscle utilises to regenerate and grow stronger muscle. These tears are crucial to muscular strength and size. When it comes to resistance training, we measure this muscular adaptation is how much 'training load' you are applying to the body. Training load simply means "how many times per week am I exercising and how is this affecting my body". Volume is how we measure how much weight you have lifted in a single session and contributes to your training load.

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Volume = Weight (kg) x Repetitions x Sets

Both men and women require progressive overload to increase muscular strength, size and endurance. So, we need to progressively overload our volume and therefore training load to see physiological improvements.

Men typically can increase volume and training load much easier than women can. Male-muscles has the advantage of huge levels of testosterone (see below) which is one hell of a drug. On the flip side, this means that women can lift heavy weights at a similar volume and training load without seeing huge gains in muscle size. Something to note here is that muscle size does not necessarily reflect muscle strength, you will keep seeing strength improvements even if you are only seeing minimal muscle size gains. This is a cool evolutionary-adaptation of ours.

The Impact of Testosterone

Testosterone is a hormone that plays a role in muscle growth. As I said before, it is one hell of a drug and responsible for so much. Men have about 10 to 20 times more testosterone than women. This is why men are more likely to gain muscle mass than women. This is also why men are physiologically stronger than women - all because of testosterone.

In order to get bulky, women would need to lift very heavy weights for a long period of time OR use performance enhancing drugs (like steroids). Unfortunately, women (when all is accounted for, i.e., child rearing duties, cooking, cleaning) have less time in their day and are usually unable to spend long, long hours in the gym. Because of this, women often opt for quick workouts like HIIT, which are great in their own way.

TLDR: Women won't get bulky because we don't have the testosterone, time, or amount of training volume required to get bulky.

So, women don't get 'bulky' from resistance training.

Now what?

Women should be lifting weights.

Resistance training has many benefits for women, including:

  • Increased muscle mass: Muscle mass is important for overall health and fitness. It helps to burn more calories, improve bone density, and reduce the risk of injuries.
  • Reduced body fat: Resistance training can help to reduce body fat by burning calories and building muscle.
  • Improved cardiovascular health: Resistance training can help to improve cardiovascular health by lowering blood pressure and cholesterol levels.
  • Increased strength and power: Resistance training can help to increase strength and power, which can improve athletic performance and make everyday tasks easier.
  • Improved balance and coordination: Resistance training can help to improve balance and coordination, which can reduce the risk of falls and injuries.
  • Improved mental health: Resistance training can help to improve mental health by reducing stress and anxiety, and boosting mood and self-confidence.

How to Start Strength Training

If you are a woman who is new to strength training, it is important to start slowly and gradually increase the weight and intensity of your workouts over time. It is also important to focus on compound exercises that work multiple muscle groups at the same time.

Some examples of compound exercises include:

  • Squats
  • Lunges
  • Deadlifts
  • Push-ups
  • Pull-ups
  • Overhead press

You can perform these exercises with bodyweight, or with weights such as dumbbells or barbells. If you are new to strength training, it is a good idea to work with a certified personal trainer who can teach you proper form and technique.

Some things to remember:

If you are worried about getting bulky, there are a few things you can do to avoid it:

  • Lift moderate weights for 10-12 repetitions.
  • Focus on compound exercises that work multiple muscle groups at the same time.
  • Avoid lifting very heavy weights for low repetitions.
  • Eat a healthy diet that is low in processed foods and high in whole foods.
  • Get enough sleep.

Strength training is a great way for women to improve their overall fitness and health. It is not likely to make women bulky, as women have lower levels of testosterone than men. If you are new to strength training, it is important to start slowly and gradually increase the weight and intensity of your workouts over time. It is also important to focus on compound exercises that work multiple muscle groups at the same time.

Additional Tips

Here are some additional tips for women who are new to strength training:

  • Find a workout buddy. Having a workout buddy can help you stay motivated and accountable.
  • Set realistic goals. Don't expect to see results overnight. It takes time and effort to build muscle and lose fat.
  • Be patient and consistent. The key to success is to be patient and consistent with your workouts.
  • Listen to your body. Don't push yourself too hard, especially when you're first starting out.
  • Rest and recover. It's important to give your body time to rest and

References

[1] Rohloff, A. (2013). Women and weight training. Sport Management Undergraduate. URL: https://fisherpub.sjf.edu/sport_undergrad/71/

Women and Weight Training
There are many motivational factors or barriers that effect women to weight train at a recreational standard. In this research, weight training is any use of resistance machines, bands or the lifting of weights. Through this research, the question of how do women who weight train differ from those w…
Fisher Digital PublicationsAlexandra Rohloff

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