The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” We are here to tell you that you won’t.
Muscle weighs heavier than fat though right??
Well yes this is true, (kind of) obviously 5lb of fat weighs the same at 5lb of muscle (tonne bricks and tonne of feathers etc) BUT if you put 5lb of fat next to 5lb of muscle, the muscle would be smaller and more compact and smooth looking compared to the fat.
The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. Women’s testosterone levels are a fraction of men’s testosterone levels.
This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. Instead, you will become ‘toned’ and shapely.
This is a good time to mention the scales…try not to get bogged down with your weight…too many people weigh themselves day in day out, at different times…don’t let the scales dictate how you feel!
If you are honest with yourself and consistently applying the correct training and nutrition you will get where you want to be. You don’t walk down the beach in a bikini or enter a party in a little black dress with a sign on your back saying what you weigh.
Women do not need to train or diet much differently than men. Then why do we always see women in gym performing hours of cardio and lifting the lightest dumbbells in the gym for endless reps?
If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights. This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal for adding muscle mass and achieving that strong sexy bikini body that every female wants.
Claire (Team RMF)
PS. Check out this Female Fat Loss routine!
I specialise in taking busy guys from being out of shape to being in very good shape. Founder Director of RM Fitness and have been a professional coach for 14 years.