Think that weight training is going to transform you into a female version of The Incredible Hulk?

Well think again.

Because unless you’re eating like a horse and training like The Rock, you’re not going to get big and bulky.

Why?

Because you DO NOT have enough testosterone.

Testosterone (aka the Hercules hormone) assists in the creation of muscle mass. And since men possess MUCH more testosterone than women, they are naturally able to build more muscle. What’s more? Most women don’t consume anywhere near enough calories to look like The Hulk. To even remotely resemble our green friend, you’d have to be consuming EXCESSIVE calories – somewhere along the lines of 4000 per day.

For women, incorporating 2-3 heavy lifting sessions into a weekly routine is an incredibly effective way to get strong and lean (not big and bulky).

As a woman, weight training will

• Create definition.
  Want a ‘peachy’ bum? Get lifting. Want defined arms? Get lifting.
  If you start to lift weights, you’ll inevitably increase your strength and build more muscle… But not the big, bulging muscles that you’re afraid of. Instead, you’ll be left with toned, defined features.
  Think of female gymnasts and rock climbers as an example- they possess incredible levels of strength but don’t look remotely bulky.
• Increase your metabolism.
  The more muscle you have, the more calories you’ll burn at rest. So whether you’re watching Netflix, reading a book or chatting with friends, you’ll naturally burn more calories.
  PLUS, the actual act of building muscle will dramatically impact your metabolism. Following a heavy weights session, your muscles will get broken down and then rebuilt again. Since your body is working hard to rebuild and repair your muscles, it’s burning more calories and expending more energy (this is what we refer to as the ‘afterburn effect’).
  So all in all, if you’re a foodie, building muscle will work in your favour.
• Strengthen bone density.
  As you begin to increase your muscle tissue, your bones will increase in density.
  The less bone density you have, the more likely you are to break a bone. So you’ll be doing your future self a huge favour, because after all, nobody wants a hip fracture as they’re getting grey.

So, go and get lifting, ladies…and break that longstanding assumption that the weights area of the gym is the men’s domain!