It is so sad to know that some women are so afraid to lift weights. I believe this is due to lack of information and false belief. Some women think that lifting even a very light weight will make them bigger and muscular, well in some points it could be true that weights can cause that under a bodybuilding program but it needs years and dedication to attain it. Proper weight training for women is very beneficial in so many aspects, especially for women 30 yrs. old and above, it will promote metabolism, natural hormone release, relieve stress, promote stronger bones and etc. Here is a good question answered by an expert...

Is it true that lifting weights causes women to bulk up?

While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer. Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve. Women with an intense fear of becoming large (likely due to these images and myths) as a result of weight training are at a disadvantage when it comes to their health. The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain). Written by Nicole Nichols, B.S. & Certified Fitness Instructor