Will Lifting Weights Make You Bulky? Find Out Why This Is A Myth

One of the most common questions asked, especially by women is, “Will lifting weights make me bulky?” When people think about lifting weights, they often picture bulky bodybuilders, which can make them hesitant and avoid doing it at all. Lifting weights isn’t even a guarantee that you’ll get bulky because this takes a certain kind of dedication and determination. If you lift lighter weights with higher repetitions (e.g. 5 sets of 20 reps using 8 to 10lb weights), you can gain lean muscle, giving your body a more toned, defined appearance. But there are many benefits to lifting heavier than that without the threat of bulk.

So getting bulky by lifting weights is a myth. Here’s everything you need to know about why weightlifting should be a part of your fitness routine, and why you won’t bulk up.

What Really Builds Bulky Muscles

What people don’t realize is that obtaining bodybuilder physiques takes years of strict training, concentrated workouts, and rigorous diets that can be incredibly hard to stick to. If you talk to any bodybuilder, they will tell you that your diet is key to getting this kind of body. Here’s what it takes to get bulky muscles. 

Caloric Surplus

To build substantial muscle you’re going to need to be in a caloric surplus, along with eating high protein and high carb meals. You need to increase your food intake because this gives you the energy you need to complete high intensity workouts.

High Intensity Training

Most people with muscles that are bulky follow high intensity workouts designed for muscle growth. This often involves several sets of low reps using a weight you could only lift that few number of reps before reaching fatigue. For example, 4-5 sets of 5 reps, with a high percentage of your one rep max for a given exercise, and working out each muscle group twice a week.

Hormones & Genetics

Genetics play a huge role in how your muscles grow on your body, like whether they’re bulky or lean and toned. Men build muscles quicker and easier than women do because of higher testosterone levels, and testosterone is a key component when building muscle. This is one of the reasons women are unlikely to get bulky. 

What Are The Benefits Of Lifting Weights?

Lifting weights is very important, particularly for peri- and post-menopausal women, as well as one of the best ways to transform your body by increasing the immune system, bone ossification (building bone density), muscle strength and density, and to help lower blood pressure.

Boosts Your Metabolism

Having more muscle on your body is better for your metabolism than having fat tissue. Muscle tissue is more metabolically active than fat tissue. By adding weightlifting to your workout routine, this helps you burn more calories at rest than if you just did cardio alone.

Makes You Stronger

Lifting weights makes you stronger because it tears down old muscle tissue and replenishes your body with new, stronger muscle tissue. As you age, you lose muscle mass due to muscle wasting, so lifting weights keeps your muscles stronger and healthier in the long run.

Improves Bone Density

Lifting weights improves bone density because it protects your skeletal structure (giving it more of a cushion) from damage due to things you do everyday like moving, twisting, bending, etc. Making sure your bones are protected is important as you age because it helps you stay more limber and agile.

How To Start Weightlifting

Before adding weights to your workout routine, know what muscle does which action (e.g. your biceps flex the arm, and your triceps extend the arm), then grab a pair of light dumbbells to start. Wherever you are, find a mirror because looking at yourself while you’re lifting will ensure you have good form. Watching weightlifting tutorials or hiring a coach to put together a training plan is also a good way to get started.

While the fear of getting bulky keeps many people⎯especially women from weight training, it’s important to remember that strength training will make you stronger, more agile, and give you long-term health benefits.

Seattle Outdoor Workouts & Run & Walk Group

If you’re in the Seattle area and looking for a fitness group to join, check out Unstill Life’s outdoor workouts and walk/run group. You’ll get a great workout while connecting with like-minded people. Also, sign up for our weekly newsletter so you know where we’re meeting each week.

Check out Unstill Life on Heylo, a fitness community app. You’ll see our classes and runs listed, see photos, and chat us up.