First of all, lifting heavy weights helps build and maintain bone density and helps fight off osteoporosis. I like to think of it as adding to my savings account for years from now. What I do now will ultimately help me when I get older. You hear about all the drugs that companies are trying to sell you regarding bone health…go lift some heavy weights and you most likely will be just fine.
Now let's get this out of the way right now…men and women both have testosterone and estrogen in their bodies. Yes, women, you have testosterone circulating in your body, and men have estrogen. Whats different though are the levels we have. Men naturally have higher testosterone levels than women…so naturally, they are stronger, leaner, and more muscular. Women have about 5-10% the amount of testosterone than what men have. Naturally, it is impossible for a woman to get big and bulky, unless of course you are eating like crap and dumping calorie dense food foods down your throat. Let's not forget that you can also stay fat by not eating…your body goes into survival mode and stores fat. As women train, their testosterone levels rise…but so do their estrogen levels, making you a much more healthy and well balanced woman -- physically and psychologically. Not to mention that the rise in testosterone levels helps repair muscles.
Even though women's testosterone levels rise while training, it still does not rise high enough to get big and bulky like a man. It is physically impossible. There are those rare women, however, perhaps about 1% that are just genetically gifted and build muscle quicker. My hat goes off to you if you are one of the 1%, chances are you are not. Most women are just not that genetically gifted. The problem is your PERCEPTION. The pump is a real thing. You train a muscle group, and boom, after your train, you are a little more muscular than normal. Its called "the pump". Its not just something that guys talk about on Instagram. Pretend you do a bicep curl, or a tricep dip…blood rushes to that muscle, and the muscle looks bigger and feels fuller. However, you do not stayed "pumped" 24/7…that would be extremely uncomfortable. So even though you feel bigger and bulkier that moment, it will go away.
"But I just want to get toned…" That "toned" look that women are craving essentially means lower body fat and muscle definition. The way you get muscle definition is through building bigger muscles. The way you build bigger muscles is through lifting heavy weights. If you are new to the weight room, try a couple light sets of the exercise to feel what the movement should feel like and to perfect form. Then increase your weight. You want to always maintain proper form regardless of how heavy you lift. Essentially, muscle takes more calories to maintain than fat does. So the more lean muscle mass you build, the more fat you burn. The body becomes more efficient and burning fat and losing fat becomes much easier. In fact, lifting heavy burns twice as many calories post workout than lifting light weight. It increases metabolic rate. In addition, being a cardio bunny and spending hours a day on the treadmill tends to eat up muscle mass for energy to carry you through the workout.
Photos don't lie. Left picture is after completing my second half marathon November 2013. Eating 1000 calories on average per day, binging on food a couple times per week, and hours of cardio every day. Right picture is from a week ago, February 2015. No cardio, eating over 2000 calories per day, and lifting heavy 5-6 days per week. Left picture 110 pounds, right picture 138 pounds. Now I am completely aware that all women do not want to look like me, but it is a great example of how you train affects your body composition.
Which leads me to my next point…a lot of the female competitors on instagram, whether they are in the bikini, figure, physique, or bodybuilding category, have put an insane amount of time and effort into their training. Blood, sweat and tears. Battled emotional and physical pain. So the pictures you see of them on contest prep, generally they have low body fat…between 8-13% body fat. Female athletes generally stay around 14-20%. Start cutting body fat, the body fat goes away and muscles naturally look bigger. They might look huge in the pictures, but up close and personal, they look like very fit and healthy women.
So women, lifting heavy will not make you look like a female version of the Incredible Hulk. Not unless you pump a large amount of performance enhancing drugs through you. Even so, what other women do is none of your concern. Its their bodies and they are entitled to do as they wish with it. Either way, countless amounts of dedication and discipline in training, diets, and everyday life are a necessity.
Diet. I see and hear a lot of things regarding diet while talking to women about their gym routine. Either they don't eat enough, or eat too much. So check it out…if you start lifting heavy, but your diet is crappy, of course you will feel bulkier. The fat blanket that covers the muscles doesn't just go away from lifting if you consciously or subconsciously eat more. So as you build muscle, that fat blanket will usually remain unless you do something about your diet. Everyones dietary needs are different depending on body type, weight and goal. I am a certified fitness nutrition specialist and hear time and time again about the horrid diets that people go on to lose fat or gain mass. Find a coach that is certified, like me, who can guide you and educate you on your nutrition needs.
Now as for men, why psych a woman out when they say they are weight lifting and tell them to "be careful not to get big and bulky"? Not saying that all men do this, but it happens more than you think. I remember when I was training my sister earlier last year, she told a male friend of hers that she was training with me. Lifting in the weight room. He said "don't get too big or bulky" and she ultimately freaked out about that statement. Either those that say that to women are uneducated on the topic and should just keep their mouths shut, or they are afraid of a woman passing them up in the weight room. Not sorry for saying that, ITS THE TRUTH. Best just be supportive and happy that they are doing something to improve their health.
So women…don't be afraid to set foot in the weight room. If you are intimidated by it, so was I. Just remember that you pay your dues at your gym just like everyone else does. Don't let people push you around!!! If you are a woman and see another woman in the weight room lifting heavy, go say hi! Introduce yourself! Ask for help!
Get a trainer…and if you have one…what does your trainer look like? In this business, the business card is the trainers' physique. Does he/she look like you want to look like? Are they in it just for the money, or are they solely committed to helping people? Is this their part time job, or is this their profession? Keep in contact with your coach and ASK QUESTIONS. Remember that people are constantly trying to reinvent the wheel, but what worked for Arnold 30+ years ago still works today. The women we train get results FAST. There is no magic pill or goofy training routine involved. My husband pushes our clients to their limit without injuring them.
Our client Michelle has been training with us for a couple weeks now and her gains are amazing!!!! She is killing it and getting amazing results!!! We couldn't be more proud!!!
I'm finally getting up there in weight, 50 lb incline dumbbell presses. Took some time, but nothing out weighs hard work and dedication.
Email us at mooremethod.fit@gmail.com and let us be your coach! Women, lift heavy, your body will thank you later.
