If I Lift Weights Will I Bulk Up Like a Man?

No. Weight training will not make women bulk up…even if they lift heavy weights.

• Women have much lower testosterone levels than men (up to 15-20 times less).  This means they’re not able to gain muscle mass like men.  Testosterone is one of the main hormones involved in muscle growth. 

• The perception that if women lift weights they will bulk up like a man comes from the female bodybuilders we see on the cover of bodybuilding magazines and in competitions.  More than likely these women use anabolic steroids (a.k.a. man-made testosterone), along with other substances to build their large amount of muscle and bulk.

• When women lift weights their muscles are getting toned and not bulking up.  This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass.  This “toned” appearance comes from removing the fat that is covering a well-developed muscle.

• Muscle bulk comes from a high volume of work. The average women might only spend 3 hours per week in the gym lifting weights.  Whereas female bodybuilders consider weight lifting a part-time job and may spend as many as 20 hours per week in the gym just lifting weights.  The average woman will perform 24-36 reps per body part.  Whereas a female bodybuilder might perform 72-108 reps per body.  This higher volume (72-108 reps) causes considerable muscle damage, which in turn, results in hypertrophy (muscle growth). The considerably lower volume (24-36 reps) will build more strength and cause minimal bulking.

• Bulking up is calorie dependent.  This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most women perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. Female bodybuilders follow a very strict, regimented, and high calorie eating plan in order to bulk up.

So, Ladies, get off the treadmill and spend some time in the weight room and show those men what you can do!