Will weightlifting make you bulky?
Women and weightlifting. What used to be controversial has now become the norm. If you are on any social media platform, the buzz around women and physique/strength training is undeniable. Strong is in. But will it stay? We are here to talk about the myths, benefits and tips surrounding women and weightlifting.
Myth- “Weightlifting will make me look bulky.”
This is, by far, the most common question we get. For most people, the answer is no. The ultimate benefit of weightlifting is that it helps create lean muscle mass, which in turn, changes overall body composition- the amount of fat, bone and muscle in a woman’s body.
Have you ever seen a woman who, let’s say, weighs 150 lbs look completely different in one picture compared to another picture five years later after a consistent routine of weight training and a solid nutrition program? This is purely due to a significant change in body composition.
Let’s talk about the benefits:
We’ve already honed in on one benefit of weightlifting in women- increased lean muscle mass. Following that is increased bone density. Why is this important? The National Institutes of Health (NIH) reports that before menopause, there is, on average, a small amount of bone loss (around 0.4%) for the typical woman. However, once menopause hits, that number jumps to a staggering 10% in the first five years.
Sounds good, but what does this really mean? To put it simply, it means your bones are more likely to break as you age, and a regular routine of lifting weights can help significantly improve the chances of this happening.
We get it. Beginning a weightlifting program can be intimidating. Here are some tips to help get you started.
Q: What kind of weights can I use?
Dumbbells, kettlebells, plates, and barbells are just a few examples. At first, pick the one you are most comfortable with. For me, it was dumbbells because I used them often in group classes prior to CrossFit.
Q: What types of exercises should I start off with?
If you are newer to weightlifting, we recommend the basics. Squats, deadlifts, and presses. There are different variations of each. Start with little to no weight and increase as you get stronger and more confident.
Q. How many reps and sets do I begin with?
We suggest starting off with 2 sets of 12-15 reps for each exercise. This means choose a weight that feels challenging but still allows you to maintain good form. Only get to 5 reps? Go to a 10 lb dumbbell rather than a 20 lb. Repping out 30 plus deadlifts? Move that weight up!
Does all of this still make your brain want to pop? Reach out to us! CrossFit Electrica offers personal training and small group training. Our ultimate goal is to help you get healthier and fitter in a safe and fun way! Click here for your free consultation!
Coach Laura.