I have been in the fitness industry for almost a decade. Over this period one misconception on women and weight training keeps popping up, and this is “lifting weights will bulk up my thighs and arms” or “weight training will make me look like a man”- Usually said in a manner of real worry and belief by a number of female clients. We can say that without anabolic drugs there is little chance of women looking like men through weight training. However is there some truth behind the first statement?
Let’s examine the facts and science behind the effects of weight training on women, which I can mention is not as black and white as we may think. This is partly where the confusion comes from, combined with a lack of real understanding by some trainers.
The most obvious difference between male versus female response to weight training is the male hormone testosterone. While both men and women have a resting amount, females have 10-20 times less!! This difference is clearly demonstrated when changes occur in teenage boys and girls, as testosterone gives boys, larger muscle size, shoulder girth and muscular strength.
A trainer could rely on this science over and again, and be fine with most female clients’ response to weight training. However there as some women and I don’t know the exact percentage that has a tendency to larger increases than normal in muscle and limb mass.
How? Well this is where we bust this myth once and for all! But we need all trainers to be responsible and honest! I’m talking to the Pilates and Yoga instructors. I am with you, we all want to be flexible and have a stronger and leaner core. But do not dismiss or misled individuals the benefits of weight training. Your ‘warmongering’ has to stop!
“Long and lean versus short and bulky” is often what I hear to compare Pilates versus weight training. A muscle has to contract or shorten to produce movement, whether we are on our backs on a Pilates machine or lifting a 40kgs barbell off the ground.
What causes some women to bulk is not weight training! It is down to several factors including; higher than normal resting amount of testosterone, lower than normal estrogen-to-testosterone ratio or a genetic disposition to develop large muscle mass.
The absolute truth is that weight training helps reduce body fat and increase lean weight. These changes may result in increased total weight, since lean mass weighs more than fat. However weight training results in significant increase in total body strength, decrease girth in waistline and lower limbs and increase strength with no change or decrease in girth in the arms.
As much as some men would not like to hear, women have a greater potential than men for upper body strength and muscle development. That’s right ladies, get out there and show you men who’s boss! It has been shown that women who possess greater upper body strength are less likely to incur injuries or develop chronic muscular or joint related pain.
These benefits may be enhanced further by specific adjustments in diet and lifestyle, though that is another conversation entirely.
By Christnoel Buhay BSc (Hons) GSR ACSM-HFS cPT