Will weight training make women bulky?

myofibril

There's something to be said, though, for wanting muscle not just for appearances but for functionality.

Exactly.

Look at the Nia Shanks pic that has been posted in this thread. Here is a lady with a 300+ lb deadlift yet she doesn't look bulky in the slightest although she lifts "heavy". Now why is that? Why doesn't she look like the bodybuilder in the OP? Here's a clue. It's nothing to do with eating at a calorie deficit.

The weight training a body builder undertakes is different to that of a strength athlete and so they end up with different bodies usually unless they are specifically training for both. A strength athlete prefers to trigger myofibrillar hypertrophy (the enlargement of muscle fibres) whereas a bodybuilder prefers to triggering sacroplasmic hypertrophy (increase in sacroplasm, being non contractile muscle fluid.)

Now there is some crossover between the two. Generally however if you train for strength predominantly you will not look "big or bulky". Whilst the size of your muscles does not increase that much to the naked eye given the increase in myofibrils it causes you to be stronger and has a distinct functional benefit in the real world. Many things in real life become much easier (carrying your kids around, or shopping, putting heavy items on shelves and so on.)

If a woman wants to look like a bodybuilder she will not get there by accident. Bodybuilders train very specifically at higher rep ranges (10 to 15 reps per set if not more) with a high degree of volume (they are in the gym all the time doing numerous sets, hitting muscle groups from every conceivable angles and devoting a lot of time to training) with high degrees of muscle fatigue. They will be eating at a calorie surplus. In all honesty they will probably be juicing.

So what does this mean in plain English for the average lady on MFP who is eating at a calorie deficit and is advised to lift heavy for 2 - 3 limited sessions a week? There is no way in God's Green Earth you will end up looking bulky or like a bodybuilder. Forget it. It will NOT happen.

They will however preserve their existing muscle mass (or if they are lucky increase it slightly) which will then be exposed as their body fat lowers. They will look smaller (as fat occupies more space per lb than muscle) sleek and "toned" (presuming however that they have any reasonable existing muscle mass to begin with.)

Perhaps most importantly they will gain functional, real world strength and to me this is the biggest prize of all. Substance over style every time.

If you are a lady and haven't considered strength training then consider doing so. There are just too many advantages to it to leave it for another day. Don't let us boys hold all the chips

solpwr

A benefit from strength and resistance training that is rarely mentioned is an increase in bone density. In addition to adding some muscle mass, bones increase in thickness and hardness. Thank me when you're over 60.

Pun intended.

Rae6503

There's something to be said, though, for wanting muscle not just for appearances but for functionality.

Exactly.

Look at the Nia Shanks pic that has been posted in this thread. Here is a lady with a 300+ lb deadlift yet she doesn't look bulky in the slightest although she lifts "heavy". Now why is that? Why doesn't she look like the bodybuilder in the OP? Here's a clue. It's nothing to do with eating at a calorie deficit.

The weight training a body builder undertakes is different to that of a strength athlete and so they end up with different bodies usually unless they are specifically training for both. A strength athlete prefers to trigger myofibrillar hypertrophy (the enlargement of muscle fibres) whereas a bodybuilder prefers to triggering sacroplasmic hypertrophy (increase in sacroplasm, being non contractile muscle fluid.)

Now there is some crossover between the two. Generally however if you train for strength predominantly you will not look "big or bulky". Whilst the size of your muscles does not increase that much to the naked eye given the increase in myofibrils it causes you to be stronger and has a distinct functional benefit in the real world. Many things in real life become much easier (carrying your kids around, or shopping, putting heavy items on shelves and so on.)

If a woman wants to look like a bodybuilder she will not get there by accident. Bodybuilders train very specifically at higher rep ranges (10 to 15 reps per set if not more) with a high degree of volume (they are in the gym all the time doing numerous sets, hitting muscle groups from every conceivable angles and devoting a lot of time to training) with high degrees of muscle fatigue. They will be eating at a calorie surplus. In all honesty they will probably be juicing.

So what does this mean in plain English for the average lady on MFP who is eating at a calorie deficit and is advised to lift heavy for 2 - 3 limited sessions a week? There is no way in God's Green Earth you will end up looking bulky or like a bodybuilder. Forget it. It will NOT happen.

They will however preserve their existing muscle mass (or if they are lucky increase it slightly) which will then be exposed as their body fat lowers. They will look smaller (as fat occupies more space per lb than muscle) sleek and "toned" (presuming however that they have any reasonable existing muscle mass to begin with.)

Perhaps most importantly they will gain functional, real world strength and to me this is the biggest prize of all. Substance over style every time.

If you are a lady and haven't considered strength training then consider doing so. There are just too many advantages to it to leave it for another day. Don't let us boys hold all the chips

Love this.

AZackery

If you are a lady and haven't considered strength training then consider doing so. There are just too many advantages to it to leave it for another day. Don't let us boys hold all the chips

I strength train, but I don't lift heavy. I rather cardio sculpt/ Cardio strength than regular strength training.

Thomasm198

I respect your preference as well. I'm aiming for the lean look, but I will make sure that my arms don't be muscular.

There's something to be said, though, for wanting muscle not just for appearances but for functionality.

True. Things like lifting 10lb of paper needs muscle.

SharadaRose

Male or female you have a basic body structure. You can only get as big as your body personally allows. Some of us are built bigger than others. Some people have a smaller frame. The only way your going to exceed it is by Steroids. A guy with a small frame will never look like Conan no matter how much he lifts. Same with a female.
There is nothing wrong with being muscular and female.

RonSwanson66

I strength train, but I don't lift heavy. I rather cardio sculpt/ Cardio strength than regular strength training.

Thanks for sharing. I'm sure everyone here was waiting with baited breath for you to share your latest gem of knowledge.

Rae6503

There's something to be said, though, for wanting muscle not just for appearances but for functionality.

Yes. Last summer I tried to ease my oldest daughter into the idea that she was getting too big to pick up. Now she's bigger and I have NO problem picking her up (and even throwing her around) and she weighs 40lbs. I also laugh when the guy at the pet food store wants to help me with my 45lb bags of food.

LorinaLynn

If a woman wants to look like a bodybuilder she will not get there by accident.

Can we say this a few more times?

If a woman wants to look like a bodybuilder she will not get there by accident.

If a woman wants to look like a bodybuilder she will not get there by accident.

If a woman wants to look like a bodybuilder she will not get there by accident.

Women who look like the women on the first page look that way because it's their JOB to look that way, and they work very hard at it. Saying, "I don't want to strength train because I don't want to end up looking like them," is like saying, "I don't want to read a book because I might accidentally become a rocket scientist." Or, "I can't eat one hotdog or I'll end up as a competitive eater like Takeru Kobayashi."

My goal isn't to look like a bodybuilder, either, but I appreciate what they do, and realize that doing a little bit of what they do is what's going to get me to my own goals. I like being strong. I like not needing help with the giant pet food bags, or moving furniture. I like not hurting myself trying to move heavy items. And when I'm 70, I want arms like Joy Philbin's, not the arms my grandma had at 70.

AlwaysWanderer

There's something to be said, though, for wanting muscle not just for appearances but for functionality.

Exactly.

Look at the Nia Shanks pic that has been posted in this thread. Here is a lady with a 300+ lb deadlift yet she doesn't look bulky in the slightest although she lifts "heavy". Now why is that? Why doesn't she look like the bodybuilder in the OP? Here's a clue. It's nothing to do with eating at a calorie deficit.

The weight training a body builder undertakes is different to that of a strength athlete and so they end up with different bodies usually unless they are specifically training for both. A strength athlete prefers to trigger myofibrillar hypertrophy (the enlargement of muscle fibres) whereas a bodybuilder prefers to triggering sacroplasmic hypertrophy (increase in sacroplasm, being non contractile muscle fluid.)

Now there is some crossover between the two. Generally however if you train for strength predominantly you will not look "big or bulky". Whilst the size of your muscles does not increase that much to the naked eye given the increase in myofibrils it causes you to be stronger and has a distinct functional benefit in the real world. Many things in real life become much easier (carrying your kids around, or shopping, putting heavy items on shelves and so on.)

If a woman wants to look like a bodybuilder she will not get there by accident. Bodybuilders train very specifically at higher rep ranges (10 to 15 reps per set if not more) with a high degree of volume (they are in the gym all the time doing numerous sets, hitting muscle groups from every conceivable angles and devoting a lot of time to training) with high degrees of muscle fatigue. They will be eating at a calorie surplus. In all honesty they will probably be juicing.

So what does this mean in plain English for the average lady on MFP who is eating at a calorie deficit and is advised to lift heavy for 2 - 3 limited sessions a week? There is no way in God's Green Earth you will end up looking bulky or like a bodybuilder. Forget it. It will NOT happen.

They will however preserve their existing muscle mass (or if they are lucky increase it slightly) which will then be exposed as their body fat lowers. They will look smaller (as fat occupies more space per lb than muscle) sleek and "toned" (presuming however that they have any reasonable existing muscle mass to begin with.)

Perhaps most importantly they will gain functional, real world strength and to me this is the biggest prize of all. Substance over style every time.

If you are a lady and haven't considered strength training then consider doing so. There are just too many advantages to it to leave it for another day. Don't let us boys hold all the chips

This is probably the beat advice/explenation about lifting for women I got. Thanks for posting

Beeps2011

I wouldn't mind looking like jamie eason....but, I'm about 15 years too late - and, oh yeah, weight-training isn't my CAREER. Still, I keep trying, I really do....

songbyrdsweet

I've been told I was too muscular, but I've also been told that I was buff/ripped/lean etc. I think it's a matter of perception. I loved my body when I was in shape and I would have considered myself muscular/athletic. I lifted a TON. And ran, and mountain biked, and stairmilled, etc. It takes hours of physical activity per day/week to reach an elite fitness level. I don't kid myself thinking I'll look that way with the piddly little workouts I have time for these days.

shamr0ck

Jamie Eason is tiny. Like 110 pounds. I have a hard time thinking anyone that weight is bulky, unless it was maybe a 4 year old.

songbyrdsweet

Jamie Eason is tiny. Like 110 pounds. I have a hard time thinking anyone that weight is bulky, unless it was maybe a 4 year old.

These women are usually super petite...5'5 or under...and actually quite small. They are cut, but they probably only have an arm circumference of about 9 inches.

shamr0ck

Jamie Eason is tiny. Like 110 pounds. I have a hard time thinking anyone that weight is bulky, unless it was maybe a 4 year old.

These women are usually super petite...5'5 or under...and actually quite small. They are cut, but they probably only have an arm circumference of about 9 inches.

Yup. Got a photo of her with one of the guys from my gym at the Olympias. He isn't real tall, and she almost looks like a doll next to him. Super sweet, though.

summalovaable

I strength train, but I don't lift heavy. I rather cardio sculpt/ Cardio strength than regular strength training.

^^ used to think exactly like this, until I lost all my weight and still didn't like the excess fat on my body. Then I decided to focus on toning, that "perfect" body I wanted, I realized came from muscle and strength. I wish when I had started losing weight I had focused on muscle rather than cardio. I feel like I whither away when I do cardio, its good for my heart but other than that it feels like a waste.

and FYI, don't assume the pictures you saw are what you will ever look like. Those girls work incredibly hard and lift very large amounts of weight. It\s usually their job and primary focus (the one's not on roids atleast). I can guarantee, you wont have a body with that much muscle definition.. so maybe its a good thing you're not even trying.

I also used to think muscle was gross, again its a realization that most woman with the "ideal" bodies do weights. The ones who are twig skinny, are anorexic. Which ones more attractive to you?

maemiller

women dont have the hormones as men to 'bulk up' also women in these pictures are probably on strick diet and exercise regiments. I dont think they are bulky at all. Very lean and hardly any body fat, they look great!!(EXCEPT FOR THE 1ST PIC)

to me bulky is when you are doing a bunch of weight training and youre not doing any type of cardio to drop your body fat %, so you wind up with both.

NovemberJune

Love this LorinaLynn

......
Saying, "I don't want to strength train because I don't want to end up looking like them," is like saying, "I don't want to read a book because I might accidentally become a rocket scientist." Or, "I can't eat one hotdog or I'll end up as a competitive eater like Takeru Kobayashi."
......

Scott613

I strength train, but I don't lift heavy. I rather cardio sculpt/ Cardio strength than regular strength training.

^^ used to think exactly like this, until I lost all my weight and still didn't like the excess fat on my body. Then I decided to focus on toning, that "perfect" body I wanted, I realized came from muscle and strength. I wish when I had started losing weight I had focused on muscle rather than cardio. I feel like I whither away when I do cardio, its good for my heart but other than that it feels like a waste.

and FYI, don't assume the pictures you saw are what you will ever look like. Those girls work incredibly hard and lift very large amounts of weight. It\s usually their job and primary focus (the one's not on roids atleast). I can guarantee, you wont have a body with that much muscle definition.. so maybe its a good thing you're not even trying.

I also used to think muscle was gross, again its a realization that most woman with the "ideal" bodies do weights. The ones who are twig skinny, are anorexic. Which ones more attractive to you?

Lady you're fighting a losing battle with this one!

CaptainGordo

I strength train, but I don't lift heavy. I rather cardio sculpt/ Cardio strength than regular strength training.

^^ used to think exactly like this, until I lost all my weight and still didn't like the excess fat on my body. Then I decided to focus on toning, that "perfect" body I wanted, I realized came from muscle and strength. I wish when I had started losing weight I had focused on muscle rather than cardio. I feel like I whither away when I do cardio, its good for my heart but other than that it feels like a waste.

and FYI, don't assume the pictures you saw are what you will ever look like. Those girls work incredibly hard and lift very large amounts of weight. It\s usually their job and primary focus (the one's not on roids atleast). I can guarantee, you wont have a body with that much muscle definition.. so maybe its a good thing you're not even trying.

I also used to think muscle was gross, again its a realization that most woman with the "ideal" bodies do weights. The ones who are twig skinny, are anorexic. Which ones more attractive to you?

Lady you're fighting a losing battle with this one!

NEVER SURRENDER! TODAY IS A GOOD DAY TO DIE!

ninerbuff

I think you have to work reeeeallly hard (in the gym and with your diet) to look like any of these women. The first woman is bulky.

Not bulky. Bulk is fat an muscle. She's obviously in the single digit fat percentage. She is OVERLY MUSCULAR.

Personally... I don't aspire to look like any of these women. They all have much lower body fat than I find personally appealing. I would like to be fit/lean, but still have a little more 'cushion' over my muscles. I would consider my body ideal to be something like Jessica Biel. (which will never happen because I am a 40 year old woman covered with 40 year old skin! LOL)

There are many 40 year females I've worked with that have "tight" skin. Usually of people's skin is wrinkly or bad, it's because of lack of moisturizing or too much sun exposure without sun block.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ninerbuff

The only of the last three women I recognize is Jamie Eason. Here's some other photos from her FB page showing what those same muscles look like with slightly higher BF%.

How they look when competing isn't how they look every day.

THIS. Most cover shots of Fitness and Figure competitors show them right AFTER they've done a competition. In the off season, they have more body fat and a "softer" look.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ninerbuff

Tae bo?

I heard Billy Blanks likes pineapples.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Scott613

[/quote]
Lady you're fighting a losing battle with this one!
[/quote]
NEVER SURRENDER! TODAY IS A GOOD DAY TO DIE!


[/quote]




Yes indeed and this one brought a dangerous frisbee to the fight

ninerbuff

I strength train, but I don't lift heavy.

Then you're not strength training. Light weights don't increase strength, it increases endurance.

I rather cardio sculpt/ Cardio strength than regular strength training.

Again then, it's not strength training. Strength training is challenging your muscle strength. 3 lbs weights don't do that. You're challenging your endurance which is not the same as strength training.
So you should say you endurance train and not strength train. Or better yet, just say you lift weights. That way you wouldn't be wrong.


A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Jeff92se

I could count on one hand the # of women here that are THAT dedicated to even get to these ladies' levels of ripped.

95% of the women here could lift like crazy and wouldn't look like that. Even then, you'd have cut down like crazy to get that ripped look. Aspire to look like that and trust me, you'll love the results.

Lyadeia

I don't like the bulky look or even muscular arms.

That's you. And you didn't even answer the O/P's question at all.

Personally, I want to look like the bottom pictures the O/P posted...well, really I want to look like me with that kind of definition, lol. However, by doing weight training along with my weight loss program (calorie deficit and lots of cardio) I will NOT get that look. I WILL look that way after I finish cutting the fat, because I plan to eat at maintenance or slightly above it, reduce my cardio, and increase my weight training. I will bust my butt (literally) to get that lean, athletic look.

But simply lifting weights while trying to cut fat won't make you look like that, unless you are a genetic hero of mine...

Lyadeia

If you are a lady and haven't considered strength training then consider doing so. There are just too many advantages to it to leave it for another day. Don't let us boys hold all the chips

I strength train, but I don't lift heavy. I rather cardio sculpt/ Cardio strength than regular strength training.

:laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh: :laugh:

You don't honestly think that strengthening your heart (cardio "strength" training) and strengthening your body's musculature ("regular" strength training) are the same thing, do you?

I used to do a s***load of cardio with "sculpting" classes 6 days a week. Those "sculpting" classes were like 3-5 pounds mini-Barbie weights lifted 23847572834652837456 times in an hour while hopping around in a cardio fashion. I became SKINNY FAT. I wore size 6 clothes, weighed 128 pounds, and I had 33% BODY FAT, high cholesterol, elevated blood pressure, pre-diabetes, and more. I put down the baby weights and started picking up heavy things and putting them back down. Skinny fat no more, no more medical issues, and excuse me for tooting my own horn, but I look da** good, too, lol.

AZackery

^^ used to think exactly like this, until I lost all my weight and still didn't like the excess fat on my body. Then I decided to focus on toning, that "perfect" body I wanted, I realized came from muscle and strength. I wish when I had started losing weight I had focused on muscle rather than cardio. I feel like I whither away when I do cardio, its good for my heart but other than that it feels like a waste.

I love cardio. I focus on toning too.

and FYI, don't assume the pictures you saw are what you will ever look like. Those girls work incredibly hard and lift very large amounts of weight. It\s usually their job and primary focus (the one's not on roids atleast). I can guarantee, you wont have a body with that much muscle definition.. so maybe its a good thing you're not even trying.

My body is different from those women bodies. I always look at my body.

I also used to think muscle was gross, again its a realization that most woman with the "ideal" bodies do weights. The ones who are twig skinny, are anorexic. Which ones more attractive to you?

My body.

DRetel

Wait, what??? You said you strength train, but then later you said you don't. Which is it?
You lift 2lb weights and call it what?