Let’s Address The Famous Question: “Won’t Lifting Weights Make Me Bulky?”
One of the most common misconceptions about weight lifting is the fear that it can lead to a bulky physique. “But won’t lifting more weights make me look like big and bulky like a dude?” might be the most asked question by women in the gym, especially when their goals are centered around weight loss. It’s also a common question for men who just aren’t looking to add a bunch of muscle in the gym.
Whether you’ve been training for years, or just starting your fitness journey, this misconception of “lifting weights = bulky frame” often discourages people from incorporating strength training into their fitness routine. Consequently, by avoiding weightlifting, you may actually be leaving of lot of potential results and progress on the table. So today we’re going to debunk this myth once and for all.
Understanding Muscle Growth
Firstly, it’s important to understand how muscle growth (Also referred to as hypertrophy) works. Hypertrophy occurs when the fibers of the muscles are broken down. These fibers are broken down whenever we use our muscles during exercise. An example would be our chest fibers breaking down by completing push ups. The body then repairs these damaged fibers which increases the mass and size of the muscles, making us stronger so we are able to do even more the next time. While it’s true that weightlifting can promote hypertrophy (aka muscle growth), the level of muscle gain greatly depends on various factors, including the type of exercise regimen, diet, and of course, individual genetics.
Factors Influencing Muscle Growth
Genetics: Genetics plays a significant role in determining how our bodies respond to weightlifting. Some people may have a genetic predisposition to gain muscle mass more quickly and easily while others may struggle. However, regardless of your genetics, it would still take a significant amount of time for muscle growth.
Workout Routine: Let’s take our time going over this section because this is often where a lot of myths come from. Your workout routine can play a role in whether you gain muscle size, power or strength. Many people think “light weight with more reps = tone and define” while “heavy weight with less reps = bulky and muscular”. However, this isn’t necessarily the case. In fact, lifting heavy weight for fewer reps is optimal for building strength rather than muscle. On the contrary, using lighter weights and completing more reps causes more muscle fiber breakdown which leads to increased muscle growth due to more time under tension (length of time a muscle is actually activated while exercising).
So lifting lighter can actually promote more muscle growth than lifting heavy in many cases. Which is why the myth of “high reps for toning” seemed true, especially if your nutrition is on point. The reality is high reps build muscle. Increased muscle size with a decrease in body fat will give a lean and defined look to your muscles and body. So, toning is actually increased muscle combined with lower body fat, which is why nutrition is so important as well.
Diet: Diet plays a crucial role in muscle development. Food is fuel. Our bodies rely on what we consume in order to function. From a fitness standpoint, your diet can determine the results you see. So, eating in a caloric deficit (burning more calorie than you consume) will result in weight loss while eating a caloric surplus (Consuming more calories than you burn) will result in weight gain.
Typically it is easier to see muscle growth in a caloric surplus because your body has more fuel to work with, especially if you’re consuming adequate amounts of protein as well. This is referred to as “bulking”. Meanwhile, it can be more difficult to add large amounts of muscle in a caloric deficit because there’s less fuel for your body overall. This is called “cutting”. So, when it comes to the impact diet has on whether you will look bulky, how much you’re eating plays a big role in the way you will look.
Hormones: Another critical factor to consider is the role of hormones, specifically testosterone. Testosterone is an anabolic hormone which means it promotes muscle building. Generally speaking, men tend to have higher levels of testosterone and are therefore more prone to gaining muscle mass compared to women. Women produce less testosterone, meaning they naturally gain less muscle mass and won’t usually see the same level of ‘bulkiness’ as men. So even though you might be doing similar exercises as men during your workouts, it is not as likely for you to see the same response and results to the training.
Recap
So, we learned today that lifting weights does not necessarily lead to a bulky physique. The outcome depends on so many various factors, including the type of training regimen, diet, and individual genetics of the athlete. It’s important to remember that everyone’s body is unique, and what works for one person may not work for another. Incorporate all different types of weightlifting, heavy and light weights, into your fitness routine without fear, and reap the numerous health benefits it provides. Remember, fitness is not a one-size-fits-all, and it’s all about finding what works best for you and your body. Don’t be scared to try different things, it might be just what you need!
If your aim is to build strength without adding significant muscle mass, or if you need more guidance putting together a solid training program, consider working with a fitness professional to create a personalized workout routine that aligns with your goals. Schedule a No Sweat Intro with one of our expert coaches today so we can sit down and create the best plan to help you be successful in your journey!
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