Women’s big question: “weight training”
If you lift weights, you’ll bulk up and get big fast. Is that really true? Is it that simple? I think if I said I’d like to introduce you to the greatest myth of all time, that would answer the question.
Gaining muscle is not as easy as people think, ladies. And the idea that “if I lift weights I’ll end up looking masculine” is beyond impossible (unless you are using anabolic steroids). If it were as easy as people think, all those scrawny men you see around you would be rushing to the gym at the crack of dawn. Then, in 6 months, they would build a body like Jason Statham or Van Damme and stroll around like RoboCop.
Image: A woman doing a bent-over dumbbell row in a gym (representative image) — Shixart1985, Wikimedia Commons, CC BY 2.0
Füsun the teacher, Merve the accountant, Yeşim the student. Don’t be afraid, my dears. You won’t suddenly bulk up. In fact, I wish your body’s muscle percentage would increase unusually fast. Why? Because if the muscle percentage in your body increases, you’ll burn more calories throughout the day (that’s the most important feature of muscle). What’s more, you’ll be able to burn more fat just sitting where you are.
What happens in the body during weight training?
Here’s how the physiological side of it works.
While you are lifting weights, your body doesn’t use fat as an energy source. First creatine phosphate (CP), and then carbohydrates, stand ready and waiting. I can almost hear you saying, “See? There’s no fat burning after all.” Hold on, we’re not done yet.
Right after a weight training session, the hormone testosterone starts to rise little by little in the body. This hormone increases muscle volume, and at the same time it brings fat burning along with it. Wait, don’t panic! You won’t end up bulging with muscle. Keep reading!
❗️The key point here is that women don’t have nearly as much testosterone as men. The difference? I’d say 1/15, you might say 1/20. In addition, research has not observed as large an increase in testosterone in women after training as in men.
To cut a long story short, to achieve a masculine look you would need to use anabolic steroids (which are harmful drugs, and I would never recommend them). And to look like those Xena-like women on magazine covers, you would need to train even harder.
Also, after weight training, growth hormone increases too. That’s another factor that will help you lose weight quickly.
Keep doing compound movements (which work several muscles and joints at once) such as squats, deadlifts and bench presses. That way, your fat burning will climb step by step to optimum levels.
My final word: don’t be afraid of lifting weights, dear ladies…
See you next week. Stay sporty, goodbye.
For your questions
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Starting weight training with confidence
Weight training is beneficial not only for muscle mass but also for posture, balance and strength in everyday movements. Learning the correct technique with light weights at first, then gradually increasing the load, is the safest approach. Although multi-joint movements such as squats, deadlifts and bench presses are effective, the risk of injury rises when form breaks down. That is why working with a trainer in the first months is a good investment. Placing rest days between training days gives the muscles time to recover.
For an effective bodyweight exercise, take a look at our article on the plank. For the effects and methods of strength training, the strength training entry on Wikipedia offers a detailed overview.