Year after year, female client after female client, it’s always the same. “I want to tone,” “I don’t want to get big and bulky,” and all sorts of variations. This blog is going to discuss the reasons why women won’t get bulk by accident, and it’s going to be short and sweet.
To get started, let’s look into how you even get “bulky.” Muscle bulk is simply muscle hypertrophy, or the tissue getting larger from increased stress and volume placed on the tissues. As well, testosterone in the body plays a big part in muscle tissue increase, in both and men and women. Testosterone is the main anabolic hormone in the body, assisting to build muscle size and strength, along with human growth hormone (HGH). However, women have between 15-20% less testosterone in their body than men, and that testosterone is much less respondent to training stimulus. Estrogen and progesterone levels in women are also much higher than in men, with these hormones being catabolic, or contributing to tissue breakdown, they keep muscle at bay. With our body’s build and hormone makeup, it is actually physically impossible for women’s muscle size to get to be as large as a man’s.
I know what you’re thinking, “Molly, what about those crazy looking women bodybuilders?” (Also, those body builders have worked hard on their physique, and whether you agree with it or not, it should be admired.) As well, those bodybuilders can not achieve the size or definition that they have without artificial help. Anabolic steroids are artificial sources of hormones, such as testosterone or HGH, that push muscle growth further than the body could achieve alone. Even so, those female bodybuilders work incredibly hard to build that size, so even with anabolic steroids, being big and bulky doesn’t just happen.
So now, how do I get toned? Easy. We increase our muscle mass (naturally, by lifting weights and keeping our volume within 3-5 sets of 8-12 repetitions), and decrease our body fat. Being toned is nothing more than having a low enough body fat to see the muscle tone underneath. If you feel that you are getting too large of muscles from lifting, either decrease the repetitions to a strength range (1-6 repetitions) or increase them to an endurance range (12-20 repetitions). However you want to do it, lifting weights and increasing muscle size and strength has incredible health benefits. Resistance training has been shown to increase lean body mass, leading to better body composition, increase bone density and decrease the risk of osteoporosis, and also help increase stability and decrease the risk of injury. Don’t stray away from resistance training simply because you are afraid of getting big. It takes more energy and effort to get bulky than you realize, and I promise it won’t happen by accident.