Strength Training Myth: Lifting Heavy Will Make You Bulky

The Truth about Strength Training

The most common misconception about heavy-weight training is that it will suddenly make women “bulky.” While weight lifting will result in hypertrophy, an increase in muscle size, the idea that lifting makes you bulky is simply untrue.

We’ve heard it endlessly: Don’t lift too heavy you don’t want to look “too manly”. Stick to lighter weights for a lean and toned look. But the truth is, strength training is not to blame for a “bulky” look, an accumulation of body fat is.

Physique is largely dictated by a person’s body fat percentage. For example. you could have a rock-solid core and at a lower body fat percentage, it’s going to be visible to everyone on the beach. OR You could have a rock solid core at a higher body fat percentage and it will be less visible, and your composition may appear to some as more of a “bulky” look. (I really do hate the word bulky, but I’m using it because of how common and how often I hear clients use it & to debunk the myth once and for all).

The body composition and physiques that many women want to attain require a low body fat percentage which lifting heavy weights can actually help with. 

Benefits of Lifting Heavy

Enhanced Muscle Strength

High-intensity weightlifting significantly improves muscle strength, enabling you to perform daily activities more efficiently.

Increased Bone Density

It's not just about muscles. Heavy weightlifting also works wonders for your bones. It helps increase bone density, which means you'll have stronger bones and a lower risk of osteoporosis.

Improved Body Composition

Lifting heavy can help reduce body fat percentage, leading to a leaner and more defined physique.

Boosted Metabolic Rate

Heavy weight training increases your resting metabolic rate, helping you burn more calories even at rest. The more muscle on your body, the more your body works FOR you and your goals.

Greater Calorie Burn

Lifting heavy weights burns more calories during and after the workout than other types of exercise.

Enhanced Mood and Self-Esteem

Regular weightlifting can boost mood and self-esteem through the release of endorphins, the body's "feel-good" hormones.

Lower Risk of Injury

By strengthening muscles and connective tissue, heavy weightlifting can help protect your body from injuries in daily life.

Improved Balance and Stability

Heavy weightlifting promotes better balance and stability, which can improve performance in other sports and activities.

Improved Heart Health

Weightlifting has been found to have cardiovascular benefits, including lower blood pressure and increased heart health.

Strength Training & Nutrition

A lot of this has to do with a person’s nutrition plan, which I’m skipping over for this blog post but just keep in mind, strength training alone will not be enough. You need to pair it with a nutrition plan that fuels your body, prioritizes protein, and sets you up for the physique you want to achieve. Whether you want to be lean or more solid, what you’re fueling your body with every day will dictate that —arguably even more than your training program will. (be nice to the messenger)

How to Start Strength Training Today

If you need a new strength-building routine you can become an Uncommon Strength member today and start using strength training as a way to transform your life. It certainly has transformed mine and my goal is to help as many people as possible unlock its benefits in their own lives.

Uncommon Strength membership comes with 5 workouts per week, 2 styles (gym workout and dumbbells only) linked to form videos that include all my best cues so your form will be squeaky clean. The program is easily accessible through a login and password so you have your workout plan at your fingertips, or wherever your phone is, at all times. 

If you have questions or want to chat through your specific needs and health goals, let’s connect! Drop me a message at myuncommonstrength@gmail.com.