Does Lifting Weights Make Women Bulky?

I wanted to talk about one of my favorite topics, weight trianing, since there are SOOOOOO many
myths surrounding weight training for women.

After the age of 25, the average person loses 1/2 lb of muscle per year

if they aren’t doing anything that requires heavy lifting.
(No, lifting the 24 pack of beer off the floor up to the table doesn’t count).

This wrecks havoc on our metabolism, because muscle is extremely metabolically
active and burns many additional calories.

The latest research from the past 5 years has shown that resistance training
is far more effective in helping a person lose body fat compared to cardio.

First, weight training is EXTREMELY effective at fat loss because of 3 main reasons:

1.  EPOC (excess post oxygen consumption) because you have just torn
your muscles up and exerted a great amount of effort, your metabolism
is raised for up to 48 hours after a workout.

2.  It Builds Muscle & Burns Fat. Each pound of muscle burns
around 30 calories a day, even while you are sleeping!!  Also,
muscle is the only “metabolically active” tissue in the body, meaning
it literally burns fat and calories constantly

3.  Hormone’s Change – for the good! Hormone production changes
to allow the body to build muscle and tells the body to release fat to be burned.

Not all weight training is created equal!

The biggest mistake I see people make in the gym is lifting weights that are way too light for them (this isn’t the case for adolecent boys and many grown men who are trying to lift WAY too much weight!).  You should aim for a weight that you can perform anywhere from 6-10 repetitions to near failure with good form.  When starting out, pick a weight that can be done 12-15 times.  For general populations, focus on total body resistance training 3-4 times a week.

REAL WORLD EXAMPLE
Take a look at Amy Stelpflug, Hartland 5:30am camper and LCABC Customer Service Rock Star
(BTW – she will LOVE me for this)

Ever wonder how she got so lean and toned?  Her arms, legs, back, etc…basically she’s what we call lean and toned….(she calls her legs sausages – inside joke…love ya Amy!)

Now, Amy works hard…very hard….she worked hard at a local gym before joining LCABC too.  She eats clean and runs something like 1000 miles per week….yes, she runs like a crazy women each day (after boot camp) for like 10 miles or something crazy like that

But, all the running and clean eating in the world WILL NOT create a leaned, toned and athletic looking body.

For that, you absolutely need muscle…and to get muscle, you need to lift weights…real weights!

Since Amy started Adventure Boot Camp about 2 years ago…..she’s continued to work very hard, eats clean and she NEVER misses a day of boot camp….

but, I’ve had to literally FORCE her to use heavier weights…OMG, yes she uses 10, 12 and if she’s training at Peak’s ROCKIN’ Group Training, she even uses 15 – 20 lb dumbells!!!!

Does she look “bulky”?

She’s gotten more “toned” now than ever….she’s ran some of her fastest race’s in years…
5K’s, 1/2 Marathons, etc… (yes, we’re talking PR’s baby!)

She eats clean, works hard (very hard) and lifts weights….real weights!

Go Amy

Now, let’s hope she doesn’t quit on me for doing this….but it had to be done to INSPIRE you all to lift weights.

More guidelines on strength training for women:

1. Warm-up for 5-10 minutes, working the body through full range of motion – Active/Dynamic Warm-up

2. Pick 4 total-body exercises that involve large muscle groups

3. Aim for 6-10 reps

4. 3-4 sets/circuits

5. Rest for as little time as possible between sets.  30 sec max

6. Incorporate some core training to directly work abs and lower back

7. Do some interval or burst training (more on that later) if you have time, or save that for another day.

8. Spend a little time stretching, especially the chest, hips, hip flexors and hamstrings, after the workout.

9. Workouts should last no longer than 30-45 minutes + stretching

Common Myths:

Lifting is dangerous: Lifting is completely safe if shown proper form.
In fact, lifting will help save you from injuries that occur in your daily
lives.

Women shouldn’t lift because they will get bulky: Women have 30 times
less testosterone than men.  It is very hard for women to put on much
muscle.  The muscle they put on will help create a lean looking body.

With regards to exercise, weight training is the best way to help prevent osteoperosis.

Lifting sessions should take 2 hours: If done right, weights should take
30 to 40 minutes to perform, with only short breaks inbetween sets.

Lifting will make me inflexible: Lifting weights through the full range
of motion will IMPROVE flexibility.

Get Stong!

Coach Doug

Doug Krueger, Owner NESTA – Adventure Fitness Trainer Lake Country Adventure Boot Camp 1231 Georgetown Drive, Suite B Pewaukee, WI 53072

Customer Support Phone:  262.844.9445 Email:  support@lakecountrybootcamp.com Doug’s Cell:  262.391.7523 Email: hartlandbootcamp@gmail.com