Will Weightlifting Make Me Bulky? An Expert Debunks Common Myths

If you’d asked me earlier this year, I’d have said there was nowhere in the world I felt more out of place than the weights room of a gym. A room where muscular men stood and flexed, the air thick with testosterone — a place of “gains” where a woman like me had no business being.

When I signed up to personal training in March, determined to overcome this fear, I hadn’t set foot in a weights room for years, preferring the safe cocoon of classes instead. Beyond correcting my form and teaching me how to navigate this strange, foreign land, the most invaluable takeaway from these sessions was that a) no one is looking at you, and b) if they are, they’re too concerned with themselves to care. A relief!

Getting older means becoming more appreciative of what your body does rather than how it looks (for the most part). It also means that your knees start to scream on hiking holidays, and one wrong move in barre class can render you immobile for the rest of the day. It reminds you that beneath all the skin we’re so obsessed with keeping youthful lies a world of organs, bones, and muscles looking to be loved. Enter weights.

Women are increasingly wising up to the benefits of weight lifting, overcoming any gym intimidation to feel strong and confident, both in body and mind. Yet myths, like the stereotype of a bulky, bronzed weightlifter, still persist. I spoke with Anya Lahiri, master trainer, Barry’s UK, to find out more about the benefits of weight lifting for women and to put these misconceptions to rest…

“There are so many health benefits, especially as you age. Building lean muscle mass and preventing osteoporosis are two huge factors why women are leaning towards lifting weights. Bone density and muscle mass both deplete as we age, and lifting can prevent this loss and stave off injury.”

“Fitness classes are a great way to find a community and make the gym landscape less daunting. Finding a buddy to keep you accountable and a good instructor to support you and show you the ropes can make the whole process far less intimidating.”

“Bodyweight and free weight exercises are a great place to start to build strength and confidence before learning how to use more complicated equipment in the gym. Finding a personal trainer or a class to show you how to do fundamental moves like squats, planks, lunges, and sit-ups is important so you know your form is correct and to help prevent injury.”

“Weight training, especially combined with some form of cardio exercise, will boost lean muscle mass in the female body. Women do not produce enough testosterone to bulk up. By burning fat through cardio exercise and boosting lean muscle mass through weight training, you effectively turn your body into a calorie-burning furnace.”

“Weight training boosts lean muscle mass which, when supported with a balanced diet, can help you lose weight. The more lean muscle you have, the more calories you burn a day.”

“The combination of both means you build lean muscle mass but also support your cardiovascular health, preventing heart issues and chronic illnesses like diabetes. Both are equally important for everyday health and also a great way to lose weight if that is your focus.”

“Ideally, try to include strength training into your workout routine at least 3-5 times a week. Splitting training across different muscle groups is a great way to maintain your routine without burning out. Progressive overload and slowly increasing the weights you are lifting are key to seeing progress. At Barry’s, we work to failure. It is important for the muscle to fail so it can rebuild muscle fibers and become stronger.”

“You should be trying to incorporate protein at every meal and certainly within the first 30 minutes after strength training. A shake post-class or workout (HERMOSA is my delicious go-to) is a great way to fuel your muscles and aid recovery.”