Week 15 – Why Lifting Heavy Won’t Make You Look Bulky
Mary has been on her hypertrophy training program for a few weeks now, and she’s starting to notice some changes in her body. But not the changes she expected.
“I always thought that lifting heavier weights would make me look bulky,” Mary said to her coach. “But I’m feeling stronger and more toned than ever before.”
Results of Lifting Heavy
Her coach smiled. “That’s because the myth about lifting heavier weights making women look bulky is just that – a myth. The truth is that lifting heavy weights is essential for building lean muscle mass, which helps to increase your metabolism and give you a toned, defined look.”
Mary was a little surprised. “So why do some women that lift heavy look bulky?”
“That’s a great question,” her coach said. “Women, who look bulky, are doing more than lifting heavy. This may include heavy resistance training 5-6 days a week for years, eating in a caloric surplus (gaining weight), and/or using performance enhancing drugs. Yes, women can look bulky, but it won’t happen without purposeful intention. Lifting heavy alone is not enough to look bulky.”
“Ahh that makes sense,” Mary replied. “One more question – Why did lifting lighter weights for more reps not give me the toned look I’m seeing now?”
Coach continued to explain that “While lifting lighter weights for more reps can be great for muscular endurance, it doesn’t stimulate the same amount of muscle growth as lifting heavier weights for fewer reps. Less muscle, more body fat, less toned.”
Mary paused.
She was thinking about all the times she had avoided picking up heavier weights at the gym, out of fear of looking bulky or masculine. But now she was starting to see the benefits of challenging herself with heavier weights.
“I’m really happy that I decided to join the Small Group Boot Camp in January. Feeling a difference in my clothes and seeing my body tone up has been encouraging.Thanks for taking the time to explain the why behind what I’m doing. It helps to understand the reason.”
Her coach nodded. “That’s what I’m here for. You keep putting in the work, and I’ll keep supporting you and guiding the way.”
As Mary left the gym that day, she felt a newfound sense of confidence in her abilities. She knew that lifting heavier weights would continue to be a challenge, but she was excited to see where this journey would take her. With her coach by her side, she was ready to tackle whatever obstacles came her way.
