Girls Shouldn't Lift Weigths, They'll Get Bulky !?
I’m sure you’ve heard this before . Which pretty much means you’re not allowed to pick up the groceries, move a chair, carry a child or even carry your bag… This is specially for the ladies out there that are probably picturing a female body builder on stage, muscles bulging, veins popping, bikini... Let me tell you this doesn’t happen overnight. They eat to bulk, train, and take supplements specifically so they can look like that! They’ve probably been working towards that goal for years and years. Soo it will NOT happen!
YOU WILL NOT GET BULKY FROM PICKING UP HEAVY THINGS.
Why you ask?
Here’s the truth: when you pick up heavy things, your muscles get STRONGER (but not necessarily bigger). However, if you lift heavy, and eat a caloric deficit (– actual healthy foods), your muscles will get stronger and denser; you will burn the fat on top of your muscle, and you will get that “toned” look that you’re after. -Let’s look at some science here. Some cold hard facts.
Testosterone is the hormone that assists in the creation of muscle mass. So, the more testosterone you have, the more muscle you are able to create in your body.
According to the National Institute of Health, the normal range of testosterone for females vs. males is:
•Males: 300 – 1,000 ng/dL
•Females: 15 – 70 ng/dL
(*ng\dL = nanograms per deciliter)
By looking at these numbers alone, it’s easy to see that women simply don’t have the hormones available to build muscle like men do. Let all your fears of becoming too “muscle-y” be washed away.
Here is a few more good reasons to lift heavy:
Better quality sleep
Increased bone density
More shapely & ‘Toned’ body
Improved functional strength
Improved self esteem
Strength training reduces your risk of heart disease and high blood pressure.
Case in point, don’t stick to the little 5lb weights because you’re scared of getting “too big.” Nobody’s telling you to go out and squat 200 pounds (unless that’s your goal, then go and work towards it!) but do yourself a favor and drop the tiny pink weights and challenge yourself a bit whatever your goal is.