lots of posts about lifting weights won't bulk up a woman

[Anonymous]

Anonymous wrote:Marisa Inda, at a weight of 114lb, squatted 330lb, benched 209lb, and deadlifted 413lb.

Here she is with her son. Does she look bulky to you?

Yes, because all women who lift heavy look exactly the same.

Seriously, why is variability in body type so hard for people to understand?

[Anonymous]

It’s not that we don’t realize body types are different, it’s that there’s science behind this. It’s about hormones. Is your T high?

[Anonymous]

Anonymous wrote:It’s not that we don’t realize body types are different, it’s that there’s science behind this. It’s about hormones. Is your T high?

I don't know, probably higher than most women's. But I don't think you do realize that bodies are different if you don't also realize that hormone levels vary, i.e., it's not just "body types." Also, "science" is notorious for not studying women, for myriad reasons. So, quoting "science" in this case doesn't do much good. (I'm a scientist; I know that of which I speak.)

[Anonymous]

Anonymous wrote:

Anonymous wrote:It’s not that we don’t realize body types are different, it’s that there’s science behind this. It’s about hormones. Is your T high?

I don't know, probably higher than most women's. But I don't think you do realize that bodies are different if you don't also realize that hormone levels vary, i.e., it's not just "body types." Also, "science" is notorious for not studying women, for myriad reasons. So, quoting "science" in this case doesn't do much good. (I'm a scientist; I know that of which I speak.)

You’re exhausting. If you’re such a special case, hire a dietician and trainer. But you’ll probably be unhappy with their science too.

[Anonymous]

Anonymous wrote:I will be 50 early next year. I lift weights as heavy as most of the men in my classes, and do so on a daily basis, in the 10-12 pound range for a good hour at a time. Body Pump or more typically a class format of weights mixed with intensity cardio. It has leaned me out, not bulked me up, such that I have the thin, muscular build of a dancer. The mix of daily lifting and high intensity cardio -- for at least an hour each day -- has brought my weight down to 127 lbs on a 5' 9 1/2" frame. Before I started lifting I weighed 154 lbs., and that was about 2 years ago. I often add a second hour of daily exercise, that is dedicated to more restorative type exercises like yoga, dance, or barre class, depending on the day.

Do you work? I have to assume not if you can work out two hours per day.

And yes, I am jealous. I won't deny it.

[Anonymous]

Marisa India - if you look at the previous pic posted you can absolutely see the size of her thighs and arms. But here’s a more accurate pic.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I will be 50 early next year. I lift weights as heavy as most of the men in my classes, and do so on a daily basis, in the 10-12 pound range for a good hour at a time. Body Pump or more typically a class format of weights mixed with intensity cardio. It has leaned me out, not bulked me up, such that I have the thin, muscular build of a dancer. The mix of daily lifting and high intensity cardio -- for at least an hour each day -- has brought my weight down to 127 lbs on a 5' 9 1/2" frame. Before I started lifting I weighed 154 lbs., and that was about 2 years ago. I often add a second hour of daily exercise, that is dedicated to more restorative type exercises like yoga, dance, or barre class, depending on the day.

Do you work? I have to assume not if you can work out two hours per day.

And yes, I am jealous. I won't deny it.

I work from home so my schedule allows for more flexibility. If I am up and working by 7:00 a.m., I can run out around 9:00 a.m. for a fitness class, return home by 10:15 a.m. and continue to work in a t-shirt and leggings.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I will be 50 early next year. I lift weights as heavy as most of the men in my classes, and do so on a daily basis, in the 10-12 pound range for a good hour at a time. Body Pump or more typically a class format of weights mixed with intensity cardio. It has leaned me out, not bulked me up, such that I have the thin, muscular build of a dancer. The mix of daily lifting and high intensity cardio -- for at least an hour each day -- has brought my weight down to 127 lbs on a 5' 9 1/2" frame. Before I started lifting I weighed 154 lbs., and that was about 2 years ago. I often add a second hour of daily exercise, that is dedicated to more restorative type exercises like yoga, dance, or barre class, depending on the day.

Do you work? I have to assume not if you can work out two hours per day.

And yes, I am jealous. I won't deny it.

I work from home so my schedule allows for more flexibility. If I am up and working by 7:00 a.m., I can run out around 9:00 a.m. for a fitness class, return home by 10:15 a.m. and continue to work in a t-shirt and leggings.

That's awesome. I can work from home some days but my kids in elementary school dont get on the dang bus until 8:45. And the Middle schooler gets home at 2:30. Sigh. Someday I will really have time for myself.

[Anonymous]

Anonymous wrote:Marisa India - if you look at the previous pic posted you can absolutely see the size of her thighs and arms. But here’s a more accurate pic.

Most women who lift are not going to look like this. you need to seriously focus on lifting very heavy with progressive overload and have your diet in a calorie surplus diet to put on that much muscle. I think this is the image most women have when they say they don't want to "bulk" up. Lots of women lift and the vast majority do not look like this.

Now do some women bulk up more than others whey they lift, sure, but the vast majority do not. I have been lifting heavy for the past year. i am much stronger than I was a year ago, lost 20 lbs and went down a few sizes. I do not look bulky at all even with another 15 lbs to lose.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:It’s not that we don’t realize body types are different, it’s that there’s science behind this. It’s about hormones. Is your T high?

I don't know, probably higher than most women's. But I don't think you do realize that bodies are different if you don't also realize that hormone levels vary, i.e., it's not just "body types." Also, "science" is notorious for not studying women, for myriad reasons. So, quoting "science" in this case doesn't do much good. (I'm a scientist; I know that of which I speak.)

You’re exhausting. If you’re such a special case, hire a dietician and trainer. But you’ll probably be unhappy with their science too.

I'm exhausting because I understand the complexity of female biology better than you do? Okay.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:It’s not that we don’t realize body types are different, it’s that there’s science behind this. It’s about hormones. Is your T high?

I don't know, probably higher than most women's. But I don't think you do realize that bodies are different if you don't also realize that hormone levels vary, i.e., it's not just "body types." Also, "science" is notorious for not studying women, for myriad reasons. So, quoting "science" in this case doesn't do much good. (I'm a scientist; I know that of which I speak.)

You’re exhausting. If you’re such a special case, hire a dietician and trainer. But you’ll probably be unhappy with their science too.

I'm exhausting because I understand the complexity of female biology better than you do? Okay.

See, you don’t. And you’re argumentative like a troll. If you want help, use your scientist research skills and google any one of the PhD bodybuilders/dietitians/trainers and ask them. I’ve already read their work.

[Anonymous]

Anonymous wrote:

Anonymous wrote:Marisa India - if you look at the previous pic posted you can absolutely see the size of her thighs and arms. But here’s a more accurate pic.

Most women who lift are not going to look like this. you need to seriously focus on lifting very heavy with progressive overload and have your diet in a calorie surplus diet to put on that much muscle. I think this is the image most women have when they say they don't want to "bulk" up. Lots of women lift and the vast majority do not look like this.

Now do some women bulk up more than others whey they lift, sure, but the vast majority do not. I have been lifting heavy for the past year. i am much stronger than I was a year ago, lost 20 lbs and went down a few sizes. I do not look bulky at all even with another 15 lbs to lose.

Also, she looks f'ing amazing. I would love to look like that, if it were possible without drugs. But it isn't.

[Anonymous]

Anonymous wrote:I lift weights as heavy as most of the men in my classes, and do so on an almost-daily basis, in the 10-12 pound range for a good hour at a time. Body Pump or more typically a class format of weights mixed with intense cardio. It has leaned me out, not bulked me up, such that I have the lithe, muscular body type of a dancer (think ballet).

Body Pump class isn't what people mean when they refer to "lifting heavy", and if it's making you look like you have a dancer's body it isn't having the same effect as "lifting heavy". Lifting heavy generally refers to free weights where you are lifting as much weight as you can, 8-12 times before you max out. And yes, proponents love to claim that doing so won't make women bulk. However, I would argue that bulk is a relative term. It won't make you look like a power lifter, unless you're really trying to go for that look, but it is a more "athletic" look than some other types of toning, such as pilates, yoga, barre, lifting lighter weights/ for more reps, and a lot of women prefer the look they get from not lifting heavy as opposed to lifting heavy.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I lift weights as heavy as most of the men in my classes, and do so on an almost-daily basis, in the 10-12 pound range for a good hour at a time. Body Pump or more typically a class format of weights mixed with intense cardio. It has leaned me out, not bulked me up, such that I have the lithe, muscular body type of a dancer (think ballet).

Body Pump class isn't what people mean when they refer to "lifting heavy", and if it's making you look like you have a dancer's body it isn't having the same effect as "lifting heavy". Lifting heavy generally refers to free weights where you are lifting as much weight as you can, 8-12 times before you max out. And yes, proponents love to claim that doing so won't make women bulk. However, I would argue that bulk is a relative term. It won't make you look like a power lifter, unless you're really trying to go for that look, but it is a more "athletic" look than some other types of toning, such as pilates, yoga, barre, lifting lighter weights/ for more reps, and a lot of women prefer the look they get from not lifting heavy as opposed to lifting heavy.

I do Body Pump very infrequently, using 12 lb free weights throughout the entire class. On a daily basis I take another class format(s) that mix weight training intervals with high intensity cardio. I use 10-12 lb free weights in those classes, and yes, repeat movements for typically 42 reps or more. Doing this consistently I have lost about 25-27 pounds over 19 months, developed a strong core, highly developed muscle definition, and leaned out to a dancer's figure.

[Anonymous]

^^^ I have often had people who are new to a class(es) come up to me afterward to tell me they could not believe I was capable of sustaining an hour-long format using 10-12 lb. free weights (for typically 42 reps for each movement); because I don't look 'typically' strong -- more like a ballerina.

The effect and results from lifting heavy weights really depend so much on your natural body type, and mine is long and lean. And also on not over eating to compensate for the lifting. Eat smart and healthy, but a middle age adult does not have to add many excess calories to their diet when they start weight training. That may indeed result in bulking up.