Ask Tammy: If I Lift Weights, Will I Bulk Up Like a Man?
Great question!
No. Lifting weights will not make you bulk up like a man. In fact, women don’t bulk up from weight training …even if they lift heavy weights. Here are five reasons why:
Reason #1:
As women, we have much lower testosterone levels than men (up to 15-20 times less). This means we’re not able to gain muscle mass like men. Testosterone is one of the main hormones involved in muscle growth.
Reason #2:
The perception that if we lift weights, we will bulk up like a man comes from the female bodybuilders we see on the cover of bodybuilding magazines and in competitions. More than likely, these women use anabolic steroids (a.k.a. man-made testosterone), along with other substances, to build their large amount of muscle and bulk.
Reason #3:
When we lift weights, our muscles are getting toned and not bulking up. This is essentially bodybuilding without testosterone. Since testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass. This “toned” appearance comes from removing the fat covering a well-developed muscle.
Reason #4:
Muscle bulk comes from a high volume of work. The average woman might only spend 3 hours per week in the gym lifting weights. In comparison, female bodybuilders consider weight lifting a part-time job and may spend as many as 20 hours per week in the gym just lifting weights. The average woman will perform 24-36 reps per body part. In contrast, a female bodybuilder might perform 72-108 reps per body. This higher volume (72-108 reps) causes considerable muscle damage, resulting in hypertrophy (muscle growth). The considerably lower volume (24-36 reps) will build more strength and cause minimal bulking.
Reason #5:
Bulking up is calorie-dependent. This means you will gain weight if you eat more than you are burning. If you eat less than you are burning, you will lose weight. Unfortunately, most of us perceive any weight gain as “bulking up” and ignore the fact that we are simply getting fatter. Female bodybuilders follow a very strict, regimented, and high-calorie eating plan to bulk up.
So, girl, get off the treadmill, spend some time in the weight room, and show those men what you can do!
I suggest scheduling a consultation with one of our fitness coaches to learn how to safely and effectively include weightlifting in your wedding workout plan.
If you have a question you’d like answered, contact me HERE or email me at tammy@bridalfitnesscoach.com.