For most women (and some men), one of the biggest questions people have is:
Will I get big and bulky if I lift weights?
This is a valid question—as people look at bodybuilders and fitness competitors for inspiration.
The truth is:
Lifting weights may not increase muscle size—unless you want it to.
When you lift heavier weights, with lower repetitions, you are focusing on type 2 muscle fibers, which have the potential to grow very quickly and get stronger.
And, as you increase the amount of weight you’re lifting, the size and strength in the muscle will also increase.
This is often why powerlifters, bodybuilders, and professional athletes have extremely large muscles—because they are constantly looking to improve and get stronger or lift heavier weights.
These athletes are looking to develop those type 2 muscle fibers, so they can have explosive strength, size, and power.
But:
If you’re not looking to be a bodybuilder or a powerlifter, then using lighter weights with higher repetitions may be the better option for you.
Lifting lighter weights, for higher repetitions (15+), builds more endurance in the muscles—or forces the type 1 muscle fibers to develop as opposed to the type 2 fibers.
Yes, you will still gain strength with more reps, but you’re focusing on a different type of strength—endurance in the muscles.
Building endurance may allow you to perform low weights, for longer duration activities, without getting tired or fatigued.
And…
A higher repetition program may lead to more fat loss, and the “leaner, more toned” look—rather than the big, bulky, and very muscular frame.
Does this mean you need to focus on low-reps or high-reps to see changes?
Absolutely not. You can mix the two different approaches to get the best workout for your body. This can both build muscle (using the lower rep options), while simultaneously adding muscle strength and endurance.
Depending on your goals…if you’re an athlete…or if you’re coming back from an injury…will help determine what type of program you should be following. As a beginner, your focus should be on building your foundation (higher reps and lower weights) to see initial progress in your body, without adding stress or muscle size to your frame.
Once you’ve progressed to a point where you feel you could do more…or you want to change up the routine so you don’t plateau…you can shift the focus to higher weight and lower reps.
If you’re unsure of what type of program would be best for you, simply hit reply to this email, and we can set up a time to go over your goals, and choose the best workout option for you.
Your friend and trainer,
Paul F Sweatt
Train Smart. Train Hard. Train Safe. Train to Sweatt.