Something I often hear is women being afraid to lift weights due to a fear of looking “bulky” or “like a man”. This is simply not how it works. There are a few differences why:
The media has given us a misconception about what a woman’s body looks like. The 1% of the population who look “bulky” are what our feed is showing us. Why? Because that 1% is a lot more interesting to the algorithm than the other 99%. Not to mention the carefully curated photo angles, and lighting used to further emphasize this look. Also not to mention the steroid use within women’s bodybuilding that is simply not talked about. Some of these extreme looks are not even genetically achievable, yet we still fear looking like that.
These women who you see train because they WANT to look like that. Here is my argument: if you don’t train to look bulky, you won’t achieve that look. It takes YEARS of specific, intense and tailored training plus nutrition to achieve that look.
If you lift weights 2-3 times a week in a well-balanced program and nutrition plan, without the goal of becoming bulky, it is very hard to achieve that muscular look. Why should you weight lift then?
I cannot emphasise enough how important it is for women to do resistance training. Women are 4 times as likely to develop osteoporosis (weakened bones). Resistant training has been shown in numerous studies to drastically decrease the probability of developing osteoporosis. Thus, reducing the risk of injury later in life. By building muscle, you will find that your energy levels increase, stress levels decrease, and strengthen your immune system. More muscle mass also means that you burn more calories at rest. This will mitigate any weight gain you may experience due to hormonal changes later in life. As well as make it easier to lose weight now, and achieve that toned look you’re after.
I can guarantee, that the toned look you aspire to requires muscle. You cannot achieve that shape, toned legs and arms, without a base of muscle. And yes, it is possible to achieve this without looking bulky. It just requires the correct training and nutrition.
So, what do I do then?
This is really up to you, there are so many options. A great start is resistance training twice a week and doing cardio 2-4 times a week. Do full-body workouts that focus on compound exercises such as squats, lunges, pushing and pulling exercises. If you find that boring, try circuits, use stuff like the sled, medicine balls, kettlebells, etc to keep it fun. As for cardio, stick to what you like. If you like running, run twice a week. If you like walking, walk 4 times a week. Find what works best for you!
By investing in your body now, you are investing in a greater future. You only have one body, and it will carry you through your entire life, so build a strong one, and your future self will thank you.
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