Will Lifting Weights Make Me Bulky?

This is a very common misconception, especially for females, that if they lift weights they will in turn get bulky. The short answer is no. 

However, let me explain a little bit why. First, let’s define what people mean by bulky. What do people see in their minds when they think of “bulky women” ? They see really broad shoulders, defined arms, big trap muscles on their neck and sometimes even veins on their arms. Oftentimes professional athletes are what come to mind. First of all I would like to say that women who do have these body characteristics are beautiful, I’d like to say strong is beautiful. However some women prefer not to have these characteristics and there is nothing wrong with that as long as there is no shaming people one way or the other. 

Now, the issue with this misconception is all about the training principles behind lifting weights. Mainly volume, the amount of sets and reps as well as the frequency of training. These women who are “bulky”, like I said, are oftentimes athletes and they have an incredible amount of volume and frequency in their training. For example, most athletes will lift heavy weights at least 5 times per week, at a very high volume (a lot of sets and reps). This is needed in order to make significant increases in muscle mass, strength, and power which is advantageous for peak athletic performance. Now here’s the thing, chances are when you ask this question “will lifting weights make me bulky” you will not be doing nearly the amount of lifting that these athletes are. It is recommended that adults lift weights as part of their physical activity 2-3 times a week in sets of 2-3 per muscle group. This is just enough volume and frequency to provide healthy muscle gain. We need healthy and strong muscles to support our bodies activity, help maintain balance, and not to mention that the muscle you gain will also help you burn more calories. Burning calories can lead to losing weight! 

In summary, NO, lifting weights 2-3 times a week will NOT make you “bulky” it will make you stronger, healthier and more confident in your own skin. So, if you need help with where to start on your journey of becoming a better version of yourself, click this button to schedule your free New You Intro. We will chat about your goals, write you a personalized plan and all you have to do is follow it. We take the guesswork out of it.