As a personal trainer, so many times I have clients bring up the concern for lifting heavy weights because they are afraid of gaining too much muscle mass and “looking like a man”. This idea of lifting weights is something I want to address today… because, well… it’s just not accurate. Let me break down strength training in a very easy, scientific explanation… Strength training is often referred to as resistance training; this is because it involves strengthening your muscles by contracting them against a resisting force. There are two types of resistance training:
There are several different types of muscle fibers. Type one is the slow twitch fibers, activated when walking, some yoga poses, body weight training etc. Then there are type two muscle fibers, which are fast twitch muscle fibers. In order to get the “total body” benefits of working out, including hormonal and endocrine benefits you NEED to use BOTH types of fibers. The only way to activate type two muscle fibers is by putting your body under resistance and progressively “heavier” loads. Now, heavy is a personal thing…. What is heavy for one person will not be what is appropriate for someone else. That’s why I use the term progressively heavier. Someone who is just starting out with their workout journey and strength training for the first time might find that a body weight squat is all the resistance they can do, and that’s great! We all start somewhere. In four weeks, they might be able to add 5 lbs. dumbbells and squat. This is also great! As long as they progressively lift more resistance they will be activating these type II fibers. Now heavy loads doesn’t necessarily mean lifting barbells. While barbells and free weights are an excellent way to strength train… some people may not enjoy working out in that way. Therefore, there are many other types of “strength training” exercises you might do somewhere else. Things like medicine balls, kettle bells, resistance bands and chin-up/pull-up bars can all be integrated into a fun program to get a workout in. I am a huge advocate for functional fitness. Doing exercises that involve multiple muscle groups and that are functional. Meaning that they relate to activities of daily living or sport requirements. The reason female bodybuilders spend so much time in the gym is because it takes tremendous effort to build a muscular physique on a feminine frame. Women do not have as much testosterone as men. Therefore, in order for women to achieve the physique of a bodybuilder is takes a huge amount of effort (I know from experience). This will not occur from strength training 2-3 times a week in the gym, I promise. What WILL happen if you start to lift heavy is it will help you build lean muscle and lean you out, but I promise you that you will not “bulk” up unless you have a plan to achieve that physique and work (very) hard at doing so. There are many health benefits from strength training.
& now that you know the truth… go ahead and walk over to that dumbbell rack like you own the joint and lift some weights!!! My promise to you… you wont regret it. xo
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