I’m shutting down this rumor once and for all-with science!! Here are my top reasons why you won’t turn into Popeye over night and WHY every women should be lifting!!
You're shaping your body—not making it bigger.
Lifting heavy weights is a great way to get the shape of the body that you want. You could go crazy doing cardio at the elliptical, bike, or on the treadmill running for hours, trying to burn fat, but it may have a reverse affect and burn muscle, making you lose your body shape. The secret to a tighter body isn't in burning off every ounce of jiggle with cardio—it's in creating a solid, muscular base.
Want a perkier bum? Do squats and deadlifts. Want more defined arms and back? Do some push ups and pull-ups.
You'll burn more calories.
Lifting weights doesn't only affect your muscle tissue. Resistance training also increases your metabolism. As women age, we decrease muscle mass percentage which makes our metabolisms slower so its very important to add weights to your work out!
Lifting weights can increase your lean body mass, which increases the number of overall calories you burn during the day. So by adding more lean muscle, you'll be burning more calories outside the gym, even when you're chillin' on the couch or typing away at work.
You'd have to bulk up your diet to bulk up your body.
You don't expect to lose weight just from working out—you know that a clean and healthy diet is part of the equation too. Well, same goes for getting bigger.
Gaining muscle mass comes from a combination of heavy weight training and an excess in calories. If you perform resistance training one to three days per week and you're not eating more calories than you expend in a day, you probably won't see a ton of muscle growth. For my petite clients looking to gain, I give them a certain diet plan to make gains. However, for someone trying to just tone up or lose a couple of pounds, I give them a completely different meal plan.
You won't wake up with insta-muscles overnight.
If you do a few bicep curls and eat some spinach, you're not going to wake up looking like Popeye. Think: it usually takes months just to see some average fitness progress (like more toned muscles or decreased body fat). To get to a bulky or body-builder level of muscularity, you'd not only have to train and diet in an extreme fashion. Those types of athletes work extremely hard to look the way they do; you won't end up there by accident, I promise.
That being said, to reap any benefits of strength training (even if you just want to stay lean and fit) it takes dedication and hard work.
Consistency is KEY when it comes to reshaping your body and making lifelong changes. (And that is exactly why strength training one time per week won't cut it.) Aim for 2-3 times per week strength training.
If you're still nervous about grabbing a pair of dumbbells, your best bet is to get some personalized advice from a trainer who can tailor a strength training program that works for you. Then stick to it. I train all body types, all levels and cater to each client’s special needs and goals. Guaranteed, you'll be feeling stronger, sexier, and more badass than ever!