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Weight Training for Women: A Guide to Lifting Weights Without Getting Bulky

Whether you want to build muscle mass or get a fitter and more toned body, weight training can help you achieve such. Lifting weights, also known as strength training or resistance training, can help you build stronger and lean muscles, strengthen your joints and bones, and keep your metabolic rate in a healthy state, meaning you will be burning calories while resting too.

However, it is no myth that most women are afraid of weight training as they believe it can lead to bulking. They cannot be faulted because there is a lot of misinformation out there. Besides, it can be very easy to fall into the traps of people who are focused on selling their products rather than helping you.

We are here to debunk the myth that lifting weights will make you a she-hulk. In fact, lifting weight will do quite the contrary; it will give you a toned and fitter body, burn more fat, and shape your curves to be exactly how you want them to be.

Myths About Strength Training

Weight lifting will bulk you up

Do you know that expert athletes train almost their whole lives to intentionally bulk? So there is no possible way that you can unintentionally become bulky. Most muscular women you encounter have months, if not years of training, and some are on performance-enhancing drugs. These women put in a lot of effort and extreme discipline that would surprise you.

Cardio is the fastest and best way to lose fat

You will not become bulky by lifting weight, and you will not get a flat tummy just by running. So, if you love doing cardio, that’s great. You can add it to your weight loss plan. But if you are the type of person that doesn’t like the thought of any cardio, you don’t have to do it.

While cardio makes an excellent addition to your weight loss plan, doing it alone will give you unfavorable results. What’s more, cardio is not very effective when it comes to weight loss. This is because of the small number of calories that get burned during the workout.

Benefits of Strength Training

Weight lifting has many benefits that will result in a healthier, leaner, and stronger body. So, speak to a fitness coach and discuss with them your fitness goals. You might be surprised by the types and number of exercises involving weight lifting that can help you achieve your objectives faster than just concentrating on cardio workouts.

That said, the following are some benefits of adding weight lifting to your weight loss plan.

Increases strength without bulking

Constant weight training can significantly help you gain strength without bulking up. Additionally, women don’t gain size from weight training like men. This is mainly because of the difference in testosterone levels. Normally, women have ten percent of the testosterone of men, which means they can develop muscle definition and tone without being bulky.

Improves bone density

Weight training can strengthen your muscles and increase your bone mass. This lessens your risk of broken or fractured bones, builds robust connective tissues, and enhances joint stability, eventually preventing injuries. Additionally, weight lifting can result in a strong and healthy spine by increasing its density.

That said, by coupling weight training with enough dietary calcium, you can protect yourself from osteoporosis. Besides, weight training can play a significant role when it comes to correcting bad posture and building a strong core and back to prevent lower back pain.

Improves fat loss

Weight lifting builds lean, stronger muscles and the more muscles you have, the faster your metabolic rate. In simple words, weight training will help you improve your metabolism, resulting in more calories being burned and eventually reducing your body fat and enhancing weight loss.

Weight training can also help reduce your risk of developing chronic illnesses, enhance flexibility and mobility, and improve your body composition.

Tips for Building Muscles Without Getting Bulky

While most women tend to link weight lifting to being bulky, it is very possible to lift weight and not look bulky. This is important because most women out there want to achieve a more toned body with well-defined muscles, not large muscles.

Here are some tips to help you build muscles and prevent them from increasing dramatically.

Eat a healthy and balanced diet

It is very hard to bulk up unless you are in a calorie surplus. This means taking in more calories than your body uses. You will not get bulky if you are at calorie maintenance.

According to a recent study, consuming protein can significantly help you build greater muscles and improve your overall well-being. However, healthy fats and carbs are also an excellent source of energy. Therefore, consider adding some protein to your weight training diet.

Set reasonable fitness goals and press on

According to a 2016 study, people who set weight loss goals have better chances of succeeding. However, remember that you cannot see changes overnight, and that’s completely acceptable. So, start gradually and never give up. Work hard, and more importantly, be consistent if you want to achieve your muscle-building or weight loss goals.

Incorporate cardio into your resistance training routine

Various studies have suggested that you can increase the success of your weight training by adding cardio to your routine. When it comes to achieving the calorie deficit needed, cardio can be a good choice. You will burn more calories by doing both cardio and resistance training.

Pick the right lifting technique for your exact needs

If you want to work several muscles simultaneously, consider doing compound lifts. They will burn many calories faster than isolated workouts. Some compound lifts you can do are:

  • Deadlifts
  • Dips
  • Lunges
  • Squats
  • Push-ups

While you will achieve your weight loss goals faster with compound lifts, isolated ones can also be helpful. They are good, especially if you want to focus on one muscle. Some isolated workouts that can help you target specific muscles are leg extensions and calf raises.

Bottom Line

Keep in mind that a maintained calorie deficit, advanced weight training exercise, and enough protein is the key to weight loss. In addition, when you begin to lose weight, body fat will start lessening based on your genetics. For example, it might start in your face, then your legs, and finally your tummy. So, be patient, consistent, and remember your goals.

Are you still nervous about weight training? You should get professional advice from a fitness trainer who can create a weight training plan that suits your needs. Nathan Demetz can help you reach your weight loss goals regardless of your fitness level.  Contact him today to help you reach your goals.

Demetz Personal Training About Nathan Demetz Personal TrainerNathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, Utah State University, and the ISSA College of Exercise Science.

Nathan has 20 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.

To work with Nathan directly on your personal training goals, contact him today!