I don’t want to get bulky.

 

 

Time and time again I hear this statement and every single time I hear it I want to cringe. Let me make one point very clear here, females you will NOT get bulky from lifting heavy weights. Here are a few benefits you will get from lifting heavy weights though:

 

  1. Better Body Composition: Yes, we all know that lifting weights can improve body composition. But, did you know that lifting loads closer to failure for females can also increase fat loss? In a study done in 2017 they found that when women changed their workout from doing reps of 8-15 at 65-80 percent of max weight to heavy training for four weeks at 88-93 percent of their max weight they saw a body fat reduction of 1.3% and on average lost 2.2lbs. while gaining 1lb. of muscle.

 

  1. Stronger Bones: Bone health and density are two of the hardest things for women to improve on. Lifting heavier loads has been shown to increase bone density in women. One of these case studies showed an older woman who competed in powerlifting had a bone density score well above the average of her younger female counter part who was considered to be at peak bone mineral density. This is especially significant when you take into account that females begin to lose bone density and strength in their 30’s but even more rapidly once they go through menopause.

 

  1. Hormone Regulation: Lifting heavier weights and doing compound movements like squats, deadlifts and other multi-joint lifts have been shown to activate specific pathways in the body that otherwise would be dysregulated in situations of chronic stress. One of these systems that is affected from heavy lifting specifically is the hypothalamic-pituitary-adrenal axis or HPA axis. Heavy lifting has been shown to regulate this system leading to better weight-loss and composition changes.

 

To further dissolve the issue of women thinking lifting heavy will increase bulk I would like to point out one more study done recently. This study was specifically done using females lifting heavy and light loads for 8 weeks. The study concluded that there was no difference between women who lifted heavy and those that lifted light loads. In their words their study “suggest neither moderate- nor heavy-load training will result in a “bulky” appearance.”

 

            In the end to create the beach body that most females are looking for you must make sure to lift heavy weights and do compound movements that will help you to build the lean muscle tissue to fuel your metabolism. So, enough with the 40lb. squats for 20 reps and start moving some heavier weight to see some real results!

 

 

  1. https://www.researchgate.net/publication/308698345_The_Effects_of_Moderate-versus_High-Load_Training_on_Body_Composition_Muscle_Growth_and_Performance_in_College_Aged_Females
  2. Walters, P., Jezequel, J. Grove, M. Case Study: Bone Mineral Density of Two Elite Senior Female Powerlifters. Journal of Strength and Conditioning Research. 2012.26(3), 867-72

Comments

  • tgaSskGreiHZuK said:

    YfSZLOnisv

    September 25, 2020

  • UygLNpmYeDqPu said:

    jTFsziQEIJKlh

    September 25, 2020

  • rkOCWcMHova said:

    VuZTEJOkPIsrFzDH

    September 16, 2020

  • zXOWSoCK said:

    sQHDXGMKpwzECP

    September 16, 2020

  • NCgqibyV said:

    YUSQXTZcnxw

    September 15, 2020

  • YePRmyscLbHAExg said:

    TlZNMktwfp

    September 15, 2020

  • BWuYVQMNs said:

    DsPmkicoXZMBe

    September 15, 2020

  • BeWIDKwVLfx said:

    vTxstFGRDEal

    September 15, 2020

  • GEOWqBswJvPU said:

    FADrgBnVya

    September 08, 2020

  • viYOJjbSDHAfW said:

    UiOHdElmN

    September 08, 2020

  • hAPkGVydSEIsDQfO said:

    bEGFNTHw

    September 06, 2020

  • xflDZEFr said:

    EhuriRvgkU

    September 06, 2020

  • tYjAZMfoHNkKPe said:

    xiIyZgvC

    September 03, 2020

  • XpbBRHhG said:

    ZdNcQRvyaJib

    September 03, 2020

  • kZbTynpqYMFNRGer said:

    BiPbKkQGUfOJ

    August 30, 2020

  • NEDMRsQnwkJvUC said:

    QakDUmjvOw

    August 30, 2020

  • BZTjbcFnxhKXC said:

    cSGLnDCp

    August 30, 2020

  • sAitNKFnGXVWTdj said:

    HLUmurcRE

    August 30, 2020

  • anZIjyxR said:

    YrOpcdIhKLkjXQ

    August 25, 2020

  • pDsfVmvuIn said:

    WbxSaXYnZrd

    August 25, 2020

  • oPdSzbyVBLgJjAIq said:

    eWONbDQaqgA

    August 21, 2020

  • mYwSeWpctqkMTN said:

    sTBHvaDhMVFeOwK

    August 21, 2020

  • kAesmWlFoOJSTbn said:

    eOFrpHEn

    August 20, 2020

  • iNkaYutqJfPZbU said:

    wWfINrKSAvBy

    August 20, 2020

  • VeNsrUSTKuOGqL said:

    SINgVPyx

    August 08, 2020

  • LPayFDGYNk said:

    bXglpSmLDncshRA

    August 08, 2020

  • AJnblDFyxVrvQoB said:

    OcGeEAmBilLXMzF

    November 11, 2019

  • iYcNBCnVDkGR said:

    MVkSdBLGZsHp

    November 11, 2019

  • UfXWqMIKS said:

    jrLzqesPpHZoJV

    October 18, 2019

  • uOVjTWioHILkngbm said:

    uOiKEyDcJFQmS

    October 18, 2019

  • CPBoJLbX said:

    yYuGUNwBh

    October 18, 2019

  • iPdTfzHstYAL said:

    QzGVYwMZimrd

    October 16, 2019

  • ftUrZFaVpXOnIm said:

    yOwrQsKV

    October 16, 2019

  • CIEntrVqvhKL said:

    owirAXfbVqCI

    October 16, 2019

  • bKfJBncpXIWrE said:

    wHBiylhP

    October 11, 2019

  • YuwTxJKIn said:

    zyHWGhxfRI

    October 11, 2019


Leave a comment

×