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Ask the TrainerChris Antonio

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09-14-06// Women Lifting Weights
Will lifting weight make women bulky?

Chris:
My girlfriend desperately wants to get in shape before we get married. However she is afraid to lift weights because she doesn’t want to get bulky. I told her that I think she should join the gym so she can do a combination of weight training and cardio. I even offered to pay for it. However she feels all she needs are a few exercises with little to no weight and some light jogging or walking.

I really don’t care whether she works out or not. I’m happy with her the way she is. The important thing is that she is happy with herself. Could you please help me by lending your expert opinion to this matter? Maybe she will listen to you since you are a professional.

John

John:
Of all the myths that surround the sport of weightlifting this is the one that bothers me the most. In fact I believe I have answered this question before but since people are still asking I’ll give it another shot.

The fact is women just don’t produce enough testosterone- the hormone that causes male characteristics- to become bulky and masculine from lifting weights. In fact men produce about ten times more testosterone than women do. That is why men respond differently to weightlifting. Now I’ll admit there are a few genetic freaks out there that carry much more muscle mass than the average woman however these are rare cases. Even these women can benefit from lifting weights.

The problem is many magazines feature pictures of women that have used anabolic steroids. These pictures represent the extreme side of women’s fitness. Trust me ladies you don’t get a shoulders like an NFL running back from lifting weights unless you are supplementing your diet with illegal drugs.

I have also heard the complaint that many women experience tighter clothing as soon as they start a lifting program. This doesn’t surprise me at all. If your building muscle under layers of fat your clothes will most certainly become tighter. That’s why it’s important to combine a sensible diet with 3-6 days of fat burning cardio and you have a winning combination. Remember if you stuff your face like a power lifter you will look like one too!

Chris:
I have often heard that lifting heavy weights will cause a woman’s body to look thick and bulky. The last thing I want is to build muscle size. I recently read an article saying high repetitions with low weight was the way to go if you want to stay trim and keep your body looking feminine. What do you think about this? Do I need to stay light to sculpt my body? How many repetitions do you suggest women use in order to get the best results?

Kym

Kym:
The biggest difference between looking lean and bulky is the amount of fat you have covering your muscles. The more muscle you have the more toned you will look. The best way to build muscle is to challenge your body with weights that are difficult but can be done with good form. Remember bigger muscles burn more fat. Why anyone would think that doing a less intense workout with would produce more results is beyond me. Don’t waist your time doing easy workouts with light weights.

Try to stay in the range of 8 to 15 repetitions. When you feel like you could have done 2 to 3 more reps of a given exercise it’s time to add weight.

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