So you’re afraid if you lift big, you’re going to get big, right? Well, you’re not alone. The most common myth about strength training is that it will create bulky, masculine muscles. Women intimate to me regularly the fear that they will end up looking like Ms. Olympia should they lift anything heavier than 5-pound dumbbells. That’s why programs like Pilates boast the development of lean, sculpted muscles. They know what you want, they just don’t know how to give it to you.
Let me go ahead and allay these fears. If you lift heavy, you will develop a musculature that is in line with your specific genetics. Ultimately, however, your body will develop as only it can.
So, why won’t you get big, you ask?
The answer is testosterone; the hormone most frequently associated with the development of muscle mass.
This hormone, often referred to as the male sex hormone, is actually produced by women as well. However, women produce, on average, about 1/15th the amount that men do. Furthermore, the amount of free testosterone-that which is found in the bloodstream-is rather infinitesimal compared to the total amount produced in the body. This free testosterone is what is essentially responsible for stimulating physiological changes.
So it stands to reason, that if women produce significantly lower amounts of testosterone as compared to men, and of that testosterone, an even smaller amount can actually help increase muscle mass, the likelihood of a woman bulking up by just lifting heavy is astonishingly low. If it were that easy to get big, men wouldn’t spend so much time in the gym trying to do so.
Why You Should Lift, and Lift BIG
Now that you’ve been cleared of the most misleading reason not to lift big, let’s discuss the reasons you should. Interestingly, the very thing that leaves most women on cardio machines and out of the weight room, is one of the key components of fat loss.
You guessed it: testosterone and muscle mass.
I know what you must be thinking—this chick is crazy. She just told me I don’t produce enough testosterone to get big, and now she’s telling me I need that same testosterone to burn fat?
But don’t call shenanigans on me just yet. Let me explain why muscle mass is so integral to a fat loss program and how testosterone plays a role in that. Because testosterone is responsible for developing muscle mass, and your body produces testosterone (in addition to estrogen and progesterone), you will begin to increase the amount of lean mass you carry by lifting weights. Testosterone is also responsible for improving insulin sensitivity—which is really just a fancy way of saying that your body will be more efficient at responding to blood sugars and avoiding fat storage.
So, by lifting big, you won’t get huge (unless you decide to drastically supplement your testosterone beyond normal levels), and you will increase your metabolism.
The reason for this is simple: The more muscle, or lean mass, you possess, the more calories you will burn at any given time. Muscle is a metabolically active tissue that is critical for fat loss. The bigger you lift, the more lean mass you will gain, resulting in a lean, fat burning machine. And because muscle is more dense than fat, gaining it will actually make your body tighter and smaller.
But fat loss and a sculpted physique are not the only reasons to lift big. There are benefits to pumping iron that might not catapult you into the weight-room, but will ultimately keep you there.
Strength is my secret weapon, for it has given me self-confidence and worth beyond measure. Because I can accomplish physical feats I had never thought possible, I am now more certain of my ability to crush any challenge that life sends my way. Where there was once doubt and despair, there is tenacity and fearlessness. I am a force, and a fit one at that.
Mental and emotional benefits notwithstanding, there are physical advantages of lifting that eclipse the obvious aesthetic benefits. Ever have to move furniture? Lift boxes? Climb mountains of stairs? Serious lifting makes all of those things less cumbersome.
Strong makes life easier, in every sense of the word. Strong will make you sexier, more capable and self-sufficient. Strong is the answer, and lifting is the way to achieve it.
Where to Begin
So you’re convinced, right?
You want your hottest body and a courageous, infallible disposition. You know that lifting won’t make you big and bulky, rather svelte and spirited. But, you might not know how to start a legitimate lifting program and are likely confused by all of the exercise regimens that saturate the fitness world.
Let’s demystify it a bit and go over some basics. First of all, the idea of lifting big is relative. Heavy is what is challenging for you, but still allows you to perform exercises with proper technique. Typically, I tell my clients that if they can lift something more than 10 times with ease and accuracy, it’s time to increase the load.
Secondly, an effective lifting program need not be complicated. All you need are a few basic concepts:
-Mobilize: activities that ensure your ability to move freely, such as foam rolling, focused stretching and joint mobility.
-Push: variations of pushups, overhead presses, lunges and squats.
-Pull: variations of chin-ups, rows and deadlifts.
-Stabilize: exercises to strengthen your trunk such as planks and farmers walks.
The following 3x/week basic program is a great place for beginners to realize their strength potential and start their body transformation:
Day 1
Squats: 6-8 reps
Bent over row: 8-10 reps
Push press: 8-10 reps
Perform these in order, then complete 3-5 rounds.
After that, pick your favorite cardio exercise. Go hard for 30 seconds, then rest (or go easy) for 60 seconds. Repeat this 5-8 times.
Day 2
Deadlifts: 6-8 reps
Pushups: 8-10 reps
Kettlebell swings: 15-20 reps
Perform these in order, then complete 3-5 rounds.
After that, pick your favorite cardio exercise. Go hard for 30 seconds, then rest (or go easy) for 45 seconds. Repeat this 5-8 times.
Day 3
Reverse lunges: 8-10 reps (each side)
Assisted Chin-ups: 5-8 reps
Jump squats: 5-8 reps
Perform these in order, then complete 3-5 rounds.
After that, pick your favorite cardio exercise. Go hard for 30 seconds, then rest (or go easy) for 30 seconds. Repeat this 5-8 times.
