Weight lifting and women

September 18

“Lifting weights and doing resistance work in the gym will make me bulky; I just want to tone up"

For women this is a myth, but is something that women still often talk about in regards to their fitness training. It is impossible for a woman to gain huge amounts of muscle mass unless anabolic steroids are used in conjunction with an extremely aggressive weight training program and bulking diet. This is due to the fact that women do not and cannot naturally produce as much testosterone (one of the main hormones responsible for increasing muscle size) as males do, women’s testosterone levels are a fraction of that of men’s, so women don’t have to worry about ever becoming too masculine looking.

Give up the fear of ‘bulking up’, lifting heavy will have you looking and feeling stronger than ever. With strength comes confidence, fall in love with your body and what it can accomplish. Ironically, women who do conduct weight/resistance training without the use of steroids can get a firm and fit cellulite-free looking body, provided that they follow a good nutrition program and cardiovascular workout as well.

Training with weights will increase your lean muscle mass, which is a good thing, and not something that should put you off. The more muscle you have the more calories you will burn, which will have you looking leaner. 

You do have to make sure you are eating enough; it’s all about fuelling your muscles, which is sometimes a difficult hurdle to overcome.

The NHS recommends carrying out strength exercises on at least two days a week. Currently only 34% of men and 24% of women carry out strength training at least twice a week. Muscle strength can help build and maintain strong bones, regulates blood sugar and blood pressure, and helps maintain a healthy weight. 

*If you do have health issues or long term injuries get your GP’s approval before starting any exercises or nutritional programmes*

Written by: Jayne Hartley L3 Personal Trainer Fierce Fitness & Liz Carter L3 Personal Trainer Norse Personal training





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