Does Lifting Weights Actually Make You Bulky? The Truth Revealed

Unless you’re training like a bodybuilder, you don’t have to worry about lifting weights making you bulky. Every single female client I’ve ever worked with has voiced concerns about getting too big. And this is causing them to miss out on a modality that is even more important for women specifically.

Approximately 2.2 million Canadians aged 40 and older were living with diagnosed osteoporosis, with about 80% of those being women. Estimates indicate that over 50% of women over 50 will suffer a osteoporosis-related fracture. (as per osteoporosis.ca via 2016 statistics. These numbers are likely higher now.)

*For those that don’t know, osteoporosis is a bone-wasting disease where bone density is lost more rapidly than normal causing bones to become thin and brittle over time. This tends to lead to increased fracture risk. Women are more susceptible to osteoporosis due to age because of post-menopausal hormone changes.

This is exactly what lifting combats.

Let’s be clear:

• Driving your car to work doesn’t accidentally make you a professional driver

• Eating one slice of cake doesn’t instantly make you overweight

• Lifting weights won’t make you look like Arnold in his prime

This myth just won’t die for whatever reason.

It takes years of consistent, conscious effort to get huge and you need to train in a specific way to do it. (And most guys with a biological advantage have trouble even when they are this intentional).

“Despite compelling scientific research and widespread public health recommendations, among women 45–64 years and 65–74 years old, only 18% and 11%, respectively, perform physical activities that enhance and maintain muscle strength and endurance two or more times per week” (Kruger, Carlson, & Buchner, 2007).

*Osteoporosis and related fractures based on demographic

Women start with lower bone density than men. Their bone density declines quicker with age. And hormonal changes around menopausal age put them at an even greater risk.

Yet most women remain afraid to do the thing that will protect them from osteoporosis.

Strength and size are two very different things and require different training styles. I like to use my own aesthetic as an example. I’m not big in any way, yet I lift 400-500lbs regularly. I’ve been able to progressively build my strength over the years while staying at roughly the same weight.

The bottom line is, we tend to lose bone density as we age when we don’t move and especially when we don’t participate in weight bearing activity. There are enough barriers to exercise for women that we don’t need an outdated myth holding them back.

No, picking up a weight higher than 10lbs won’t make you bulky.

Human beings should be lifting weights if they care about their health and longevity, period.

I humbly ask that you share this with someone who needs to see it.

P.S.

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