Ladies And Weight Lifting – No, you will not end up looking like a man, and other myths debunked.

Photo by:  Philippe Halsman

Just look at Marilyn Monroe! So manish! Yeah, right. 

In my line of work I hear this concern quite often, "I don't want to bulk up like a guy." Guess what, girls? You won't. Women's bodies do not have the same testosterone levels that men's do allowing their muscles to get ginormous. I do know some women who do have big-ass muscles...bigger than a lot of men that I know...but they get them through an extremely strict workout regimen, and even stricter diet. Think, ZERO carbs, ZERO sugar, TONS of protein and good for you fats paired with daily high intensity weight training and cardio sessions. If that's you're goal, I completely support you and admire you. That isn't easy. It's also the ONLY way you will bulk up unless you are "chemically enhanced".

Fun fact: Weight training burns calories for hours and HOURS (some say up to 36 hours) after you finish your workout. Compared to doing strictly cardio, which continues to burn calories for just a couple of hours after you're done.

Also, the more dense your muscle tissue is, the more calories you burn...even while you're sitting at your computer, reading this blog! Research shows that for each pound of muscle earned, you will expend 35 to 50 more calories per day. So, if you gain three pounds of muscle, you will burn 40 more calories per pound, which equates to 120 additional calories per day, which translates into 3,600 additional calories per month and ultimately results in a weight loss of 10 to 12 pounds in a single year. That's a lot! Especially when you think about how much weight you tend to put on each year that you get older anyway.

A pound is a pound is a pound. One of my favorite incorrect expressions is, "A pound of fat weighs more than a pound of muscle." That is simply not possible. A pound is 16 ounces, whether it's squishy fat or lean muscle tisse. Muscle tissue is heavier than fat, so there is a chance you might see an increase in your weight initially after beginning a weight training program, but do not be discouraged! Muscle is constantly working and burning calories, increasing your metabolism and ultimately helping you lose that stubborn fat!

Another really great reason to start pumping iron is that it can protect your bones from osteoporosis, a debilitating disease that plagues about half of women out there. Lifting weights can help prevent bone loss and even increase bone density. Also, the balance and coordination you achieve through weight training can help prevent those falls that lead to osteoporosis-related breaks.

If you are not currently lifting weights, I HIGHLY recommend you start. Of course, if you have any previous injuries that may prevent you from doing certain things, make sure to get your doctor's approval first. Once you are in the clear, hit those weights! If you have no idea where to begin, enlist the help of a trainer or friend who has experience. Don't go crazy, trying to lift 30lb. dumbbells as soon as you start. Begin light until you get comfortable. Once you have your form down, don't be afraid to go heavy. You want to reach muscle exhaustion after between 6-10 reps. And remember, YOU WILL NOT BULK UP! You will look super fly! I promise! See ya in the weight room, girls!

Comments

  1. Thanks Susie! I actually enjoy lifting weights and can do it at home (since I am a weakling and use the tiny ones so far). I have to look in the mirror to make sure I have proper form, but I have had a lifelong problem with arm strength, so its good for me. But lets be perfectly clear: I still HATE LUNGES.

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  2. I agree, though you will kick my ass!

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  3. GREAT post, Susie! I couldn't agree more about lifting weights. I think one of the obstacles that everyone (not just women) face is feeling like an inept dork when confronted with a rack of weights or a row of weight machines. So Amber makes one great suggestion - work out at home. Get a couple of how-to videos and a small collection of weights (Target has both) and have at it! Or, if you already belong to a gym, ignore your regular cardio machine and seek out "the circuit." Almost every gym has a full-body workout circuit set up in the weight machine section. Have one of the staff walk you through it a couple of times and soon you'll feel comfortable doing it on your own. You'll build muscle and confidence in 20 - 30 minute sessions... leaving you time for a quick cardio session, too. Or you can go home and replenish your electrolytes with a refreshing adult beverage ;-)

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  4. I like this! I think it well organized and easy to follow. The body is very complex and differences between female and male metabolism can often be frustrating to women. I have plans to implement a couple of your ideas!

    Orange County Weight Training

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