Recently I was having a conversation with a fellow fitness expert and the topic of getting women to build muscle came up. The biggest fear many women have of working out is building too much muscle, they fear they will "look like a man". Well fear not ladies! The chance of you looking like Mrs Olympia from working out 2 hours a week lifting weights is so slim I'd bet on it, well unless you are shooting up with steroids.
Now, I happen to think that women with a healthy amount of muscles look virile and vibrant, and well very attractive. However, if the fear of gaining too much muscle is stopping you from using heavy weights well please don't let this stop you.
Most women are not going to build more muscle than they want from lifting weights. They will build some muscle and be stronger than they were before, but it is very difficult for women to build huge, bulky, muscles. In fact, most men find this difficult as well. The bodybuilding supplement industry makes millions of dollars each year because building a lot of muscle is so difficult.
Although it is possible for women to build big muscles, it is very difficult and you would need to work out with VERY HEAVY WEIGHTS on a regular basis (5 days a week for 2-3 hours a day). I add this because I certainly don't want to perpetuate the myth that it absolutely isn't possible for women to build large amounts of muscle. The reason that most bodybuilding information for women states that it isn't possible is so that women who are afraid of building too much muscle by working out with weights will finally pick some up and work out. It is possible to build big muscles if you are a woman, however, in order to attain them it would have to be your goal to do so. It won't just happen by accident, you would purposely have to work hard to build them.
There are also health benefits to being stronger and having more muscle (these are just a few):
1. Increased metabolic rate - This is the rate at which your body burns calories at rest. The more muscle mass you have the higher your body's metabolic burn rate is while you are sitting, and sleeping.
2. Decreased risk of osteoporosis - This is because your bones need to be strong enough to support the increased amount of muscle. Bone tissue is dynamic and your bones will respond to the increased demand placed on them by becoming stronger.
3. Being physically weak isn't safe (for anyone) - The stronger you are the more likely that you will be able to defend yourself if you ever need to. Plus you will find certain tasks easier, such as carrying in the groceries, moving furniture, or whatever heavy lifting you may encounter in your everyday life.
4. Improved Balance, blood sugar control, sleep and mental health
If you don't believe me, then try gradually increasing the amount of weight you use when you work out and you will see big improvements in your muscle tone, overall appearance and even feeling energized longer, but you will not see the development of huge bulky muscles.
As always if you have questions or concerns about this topic please feel free to post a comment or contact me directly at VeloFit@gmail.com
Thanks for reading.
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