lifting doesn't (have to) make you bulky
LADIES AND GENTS who don’t like that ‘bulky’ look: please stop being afraid of weights! Lifting weights and gaining size are NOT synonymous. There are so many reasons to hit the weights that don’t include increasing size: increased muscle strength, tone, endurance, and sense of well-being are just a few.
Society often portrays girls with muscles as ‘gross’ or ‘manly,’ And gents- I know plenty of you feel the pressures of getting ‘yoked.’ I get that some of you don’t want this look, and that’s totally fine!
Let’s take a look at the truth behind weights:
1. Can lifting make you bulky? If you lift heavy weights three or more times a week, with short rests and eight to twelve repetitions, then yes. You may get ‘bulky.’ But keep in mind, this is not an overnight process. This type of programming requires lots of time, variation, and commitment to getting big.
That being said, if you lift weights once or twice a week, you will not automatically put on size. No matter what your end goal is, it’s not a one-and-done kind of deal. Each goal takes time to achieve. Results will never come immediately, despite whatever you may hear.
2. How do I lift and not get bulky? There are two ways you can approach this. First, you can lift to increase strength. We all know someone who is strong but doesn’t look ‘huge,’ right? When lifting for strength, the best results come when you alternate hypertrophy (muscle building) with strength training. Know that this type of training may increase your overall muscle size a bit but it also comes with functionality.
The second way to lift without getting bulky is to lift for endurance. This means training your muscles to work for longer periods of time without fatiguing. The best way to accomplish this is to lift lighter weights for more repetitions. Though it varies from person to person, endurance training usually involves sets of about 15 repetitions. To make sure you meet your goals and are hitting all the muscle groups, make sure to follow a structured endurance program.
3. What if I’m a runner and don’t need weights? First off, if you’re a runner, I’d just like to say that you’re near and dear to my heart, as I am a former collegiate track athlete! If you’re someone who prefers running as your exercise mode, more power to you! Just know that weights can actually HELP your run times!
Lifting weights can help your muscles better adapt to running. Anyone who’s ever been on a run has realized (probably the next morning) that there are a LOT of muscles that your body uses when you run. Whether it’s your shoulders, hamstrings, glutes, quads, chest, or back, there’s an exercise to help. Muscles that are trained are less likely to become injured and will move more easily when running.
Think about it–would you score better on a test if you prepared yourself through studying or if you just went into it? Likewise, do you think your running times/distances will be better if you just run or if you prepare your muscles for the real deal?
Benefits of Weight Lifting
Esthetics aside, there are many benefits that come with lifting weights. We already touched on decreased risk of injury. This goes hand-in-hand with an increased quality of life as well as decreased day-to-day aches and pains. Lifting weights can also decrease total fat mass, strengthen connective tissues (tendons and ligaments,) and increase bone mass and density, therefore lessening the chances of bone-related disorders occurring down the road.
Think about how you feel after you’ve finished a workout. Sure, you may be tired and sweaty, but chances are there’s a large part of you that feels good about what you just did. You feel proud. Whether you’re lifting to help improve your run times or lifting for overall health, achieving goals and setting new ones is an incredible feeling. Lifting can help you set concrete goals and it’s easy to know when you’ve achieved them.
Final Thoughts
If you don’t want to put on size, you don’t have to! If you do want to, then go for it! Lifting weights can help you reach your goals no matter what they may be. I’m not saying you have to lift weights, I’m just saying don’t feel like you can’t! Make sure that whatever fitness goals you have chosen are not on account of someone else. Never sacrifice your well-being at the cost of pleasing others. Now get out there and start crushing your goals!
Citations
Burke, David T et al. “Rate of injury and subjective benefits of gravitational wellness weightlifting.” Open access journal of sports medicine vol. 5 215-21. 12 Sep. 2014, doi:10.2147/OAJSM.S64078
“Resistance Training Adaptations.” NSCA’s Essentials of Personal Training, by Jared W. Coburn and Moh H. Malek, Human Kinetics, 2012, pp. 71–80.