July 31, 2022: Weight Lifting

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For most women, one of the biggest fitness questions they have is, “Will I get big and bulky if I lift weights?” This is a valid question, as people look at bodybuilders and fitness competitors as examples of what weight lifting can do. But is it an accurate expectation for the average woman? This week, we’re going to talk about whether lifting weights will increase muscle size and bulk.

The truth is: Lifting weights may not increase muscle size—unless you want it to. You’re not going to get big or bulky unless you’re doing it intentionally.

When you lift heavier weights, with lower repetitions, you are focusing on type-2 muscle fibers, which have the potential to grow very quickly and get stronger. And, as you increase the amount of weight you’re lifting, the size and strength in the muscle will also increase. But, it’s not going to be visible bulk. You’ll experience it more in your strength and power.

Powerlifters, bodybuilders, and professional athletes are constantly training to improve and get stronger or lift heavier weights. These athletes develop those type-2 muscle fibers, so they can have explosive strength, size, and power.

Even then, it’s hard for women to bulk up because we have lower levels of testosterone. Those who have been able to are often extremely strict with their nutrition and supplementation.

If you’re less interested in strength and power and more interested in endurance, using lighter weights with higher repetitions is the better option for you. Lifting lighter weights, for higher repetitions (15+), builds more endurance in the muscles—or forces the type-1 muscle fibers to develop as opposed to the type-2 fibers.

Yes, you will still gain strength with more reps, but you’re focusing on a different type of strength—endurance in the muscles.

Building endurance may allow you to perform low weights, for longer duration activities, without getting tired or fatigued. A higher repetition program may lead to more fat loss, and the “leaner, more toned” look.

Does this mean you need to focus on low-reps or high-reps to see changes?

Absolutely not. You can mix the two different approaches to get the best workout for your body. This can both build muscle (using the lower rep options), while simultaneously adding muscle strength and endurance.

If you’re a beginner, your focus should be on building your foundation (higher reps and lower weights) to see initial progress in your body, without adding stress or muscle size to your frame.

Once you’ve progressed to a point where you feel you could do more, or you want to change up the routine so you don’t plateau. you can shift the focus to higher weight and lower reps.

Next Sunday, we’ll talk about what you need to know about the Paleo diet and if it’s a good choice for you.

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I hope you have a wonderful week,

Kelly

Kelly Morgan, Ph.D.

Tsirona - www.tsirona.com

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