Weight lifting urban myth Number One: Women who lift weights will bulk up like the infamous East German swim team. Please allow me the chance to explode that myth and perhaps get you or your partner to consider resistance training.
First let us investigate why women should lift weights. Strong, anecdotal evidence shows that women who lift weights are able to slow and sometimes reverse osteoporosis: Weakening of the bones.
When you look at osteoporosis on a scanned image what you see is a honeycomb latticework, bone that now shows way more space than structure. The bone is far less dense. The evidence tells us that lifting weights increases the density of the bone. That latticework gets thicker. It only makes sense, when you think about it. We've known for a long time that muscle tissue responds to progressive overload, lifting weights, by increasing muscle mass and getting stronger. This is the body's way of saying, “Whoa, next time I have to lift that heavy sucker, I'm going be ready!” Your bones are going to react the same way. The body is a remarkably adaptive organism; it hates to be hurt and will do what it takes not to be hurt again.
Now let us look at the muscle side of the equation. Lifting weights raises your resting metabolism which helps you burn fat. Lifting tones your muscles. Although you've heard the term “toned” a zillion times I'll bet you only have a hazy understanding of the word. A toned muscle is one that is in a constant state of contraction. Think of triceps, the backside of the upper arm, ladies. Wouldn't it be nice if they weren't just hanging there?
Now for my exploding myth routine: Women who lift weights don't get bulky and here's why. Women have very little testosterone. Plus it is hard to gain a lot of muscle mass, even if you did. You probably know some teenage boy, maybe even your son or maybe a neighbor kid. He's playing football in the fall and he wants to bulk up. In fact he wants to put on 15 lbs of mostly muscle. He's been lifting weights like crazy and eating like a pig and he's just not getting there. He's getting a lot stronger but he's just having a devil of a time putting on the bulk. It drives him crazy, and he's got lots of something you women have very little of - testosterone. Testosterone is the #1 body building hormone of all time. Women produce very little of this and simply can't get big from weight lifting. Of course if you eat too much you can get big and fat, but you will never get bulky muscles from lifting. What you will get is a toned, shapely body with denser bones. Not only will you have protection against broken bones, you'll be better looking! Not a bad deal, right? So, go ahead and press that barbell and curl those dumbbells. You'll be healthier, feel better, and field compliments all day long.
Until next time, lift weights and prosper!
Bruce Kelley is an ISSA Certified Fitness Trainer and fitness writer
