It’s time to debunk the myth that lifting weights will make you look bulky. Weightlifting for women is one of the most effective ways to torch fat and build lean muscle, to sculpt out a lean, toned, strong physique. Notice we didn’t say bulky!

In reality, becoming “bulky” as a result of weightlifting for women is extremely hard to do. Why? Two reasons: building muscle is hard! Secondly, because of genetic variation, women don’t have the same muscle-building capacities as men.

So, in short, should female weightlifters worry about getting bulky? No! Let’s take a deeper dive into this topic.

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The Common Misconception Surrounding Women’s Weightlifting

The term "bulky" typically refers to having a larger frame with more muscle, fat, and, ultimately, a less defined physique. Some women assume that lifting weights, particularly heavy weights, will add mass to their frame. They picture Arnold Schwarzenegger or a female bodybuilder. This is the misconception!

Here’s Why Lifting Weights Won’t Make You Bulky

1. It’s hard to build muscle

Lifting weights won't make you bulky because it's actually hard to build significant muscle mass. Women have lowertestosterone levels compared to men (approximately 15 times lower!) which makes it difficult to gain muscle mass.

Plus, building muscle requires a lot of hard work, dedication, and a specific diet - it's not something that can happen accidentally!

2. It actually helps you lose fat

Usually being “bulky” is caused by having a high body fat percentage. Research has found that women who weight train regularly usually have significantly lower body fat percentages than the average woman. In fact, a study found that strength training alone (without cardio) can lower body fat by 1.4 percent.

So in contrast to making you look bulky, women who weight train will likely look more sculpted and lean. Lifting weights is actually one of the best things you can do to lose any extra fat and achieve your desired physique.

How to Weightlift Your Way to Your Dream Body

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Lifting weights will simply help you achieve a toned, defined physique by burning fat, increasing your resting metabolism, and sculpting your muscles. But that doesn’t mean that all female weight lifting programs are equal.

Certain exercises work certain muscle groups, which can alter the overall appearance of your physique. For example, if you look at the female CrossFit athletes, you’re going to see women with broad shoulders, narrow waists, and big quads. This is a sign of great physical fitness and strength, but it might not be the idealized physique that you’re trying to avoid.

If your goal is to enhance an hourglass body shape, you will want to focus on exercises that help you emphasize your natural curves. In fact, many female weightlifters have found that they can build their dream body by following the right workout plan.

To build an hourglass physique, focus on building muscle in your lower body, specifically your glutes, by lifting heavy weights. Properly activating your muscles by using resistance bands can help you avoid quad-dominance. High-intensity interval training, such as treadmill sprints, can help you drop fat while maintaining muscle mass. Regular upper body training, specifically higher rep exercises, can help build lean muscle mass for sculpted arms and a V-tapered back.

Tips to Avoid Getting Bulky From Weightlifting

If you’re weightlifting for weight loss, or simply don’t want to build a lot of muscle to avoid getting a bulky frame, follow these tips.

1. Focus on proper nutrition

Eating a healthy and balanced diet that is rich in protein, complex carbohydrates, and healthy fats can help support your fitness goals without adding unwanted bulk. As mentioned, the culprit of a bulky appearance is usually high body fat. Excess body fat is gained from eating in a caloric surplus and consuming too many processed foods. So instead, track your calories to ensure you’re eating in a slight deficit, and focus on whole foods.

2. Lift weights with high reps and low weights

This type of training can help you build lean muscle mass and muscular endurance instead of training for hypertrophy, which happens when you lift a moderate weight for 8-12 reps. Instead, aim for 12-15 reps per set with a lighter weight to really test your stamina.

3. Avoid overtraining

Overtraining can lead to muscle fatigue, which can cause your muscles to break down and lead to a bulkier appearance. Give your muscles time to rest and recover between workouts.

4. Incorporate HIIT

Adding high-intensity interval training will help to strip fat while maintaining muscle mass. This creates an overall leaner physique. A 2011 study published in the Journal of Obesity found that HIIT is one of the most effective ways to lose fat, improve insulin sensitivity, and build lean muscle.

A common example of a HIIT workout is a sprint interval workout. This involves short bursts of intense sprinting, followed by periods of rest or low-intensity recovery exercises. For example, a sprint interval workout could involve sprinting at maximum effort for 30 seconds, followed by a 30-second rest or jog, repeated for a total of 20 minutes.

You could also do an adjusted version of HIIT in a circuit training workout that combines high-intensity exercises, such as burpees, jumping jacks, or squat jumps, with periods of rest or low-intensity exercises.

Muscle Mommies Unite

Muscle Mommies is a community created for women weightlifters. For women who weight train, it’s important to be able to connect with likeminded women and get female-centered advice around weightlifting. That’s why we’re taking on some of the most common questions and topics in weight training, like whether weights will make you bulky.

If you want more content like this, or to join the community of other female lifters and Muscle Mommies, click here.