UNION STRENGTH
GYM MYTHS BUSTED
WILL WEIGHT TRAINING MAKE WOMEN BULKY?
Published 3 July 2020
Most women avoid certain training apparatus in the gym or avoid the gym altogether because they view heavy lifts as a male dominant pursuit.

THIS IS A COMMON BUT FLAWED PERCEPTION.

So, will weight training make you bulky? Let's explore FOUR crucial aspects of weight training that will answer this question!

1

GOAL

Weight training is versatile as it isn’t confined to a singular result. If your goal is to get lean and toned, weight training can deliver your desired outcome as it has for someone else who strives to develop large defined muscles.


You can use the same training ground as people with a masculine frame and it does not mean your body will mirror theirs. Weight training comes in various forms to accommodate all walks of life.


When your goals match the right training strategy, you don’t have to worry about getting bulky!


2

TRAINING

Most women benefit from a hypertrophy based program. Hypertrophy is best known for building endurance and lean muscles by keeping the volume of repetitions and sets per exercise on a higher range.


Results of weight training will vary from person to person but an increase in strength is a given. Essentially, weight training is about gradually increasing the usage of external load to stimulate muscle growth. As you increase the intensity of your training, your muscle mass will increase too.


It's worth nothing that an increase in muscle mass does not correlate with an enlarged body composition! Muscles help you burn more calories which leads to potential fat loss. This is vital in sculpting a lean figure as muscle takes up less space than fat in the body, and muscle is more metabolically active than fat, which means you’ll still be burning more calories even when you’re resting.


When it comes to changing body composition, many people make the mistake of attempting to trim fat in specific areas of the body. This is known as spot reduction which is a myth, targeted fat loss is not possible.


However, it is possible to enhance certain muscle groups through lifting. So while you can’t deliberately melt the fat around your waist, you can always define your lats and grow your glutes to create the illusion of a smaller waistline. This goes to show that putting on muscles can be far from a bulky appearance.


3

DIET

Photo Credit: An Overview of Nutrition by Verywell Fit

When you consume more calories than you burn, the extra calories end up in your fat storage.


This is known as a CALORIC SURPLUS.


If you’re putting on more muscles while being on a caloric surplus, this is how you bulk. If your goal is the opposite of that, you need to create a caloric deficit, which means consuming less calories than you burn. Do keep in mind that this includes the calories you burn when you’re not training too.



4

GENETIC FACTOR



There are three body types that the general public can identify with. The first is ectomorph, this body type is resistant to weight gain (for both fat and muscle). The second is endomorph, this body type holds onto more body fat. The third is mesomorph, this body type is well rounded as it has the ability to lose fat and gain muscle in moderation.

Photo Credit: What are the 3 body types by Adidas Runtastic

You might read this and fear that you identify as an endomorph. Relax, no one fits into a single box. It is possible to find yourself in between each body type. Your body type is dependent on your lifestyle, dietary needs, fitness level, medical history and a lot more factors that change with time.


It is also noteworthy that males and females do not share the same potential for muscle growth as females can’t produce the same amount of testosterone as men do. Testosterone is a hormone that stimulates muscle growth and women have one-seventh the amount of testosterone as men.


Therefore, it is MORE CHALLENGING for females to reach the same level of muscularity as men.



Want to learn more about weight training? Get in touch with ONE of our coaches to kick start your journey!

Esther Ng
Fitness Instructor & Student