Fact or Fiction?

"Weight Training will bulk me up."

To this day, it remains one of the most commonly held myths about exercise that somehow refuses to go away. While this can be explained to some extent by lack of knowledge and awareness, it still seems that women (and even men) are too easily influenced by images they see in the media and an underlying desire to avoid becoming ‘hard’ – both mentally and physically.

While it is certainly true that weight training (or resistance training) will tone and strengthen the muscle being exercised, this should not be mistaken for creating the sort of masculine form you would see at your local bodybuilding competition. Hypertrophy of a muscle (or increase in size) is one of the most challenging things to do inside of a gym. It requires almost daily training and more often than not, supplements and added protein intake to achieve a noticeable difference in size and shape. And that’s before you consider testosterone.

Women are not biologically designed to be overly muscular. Yes, we certainly come in different shapes and sizes and some of us are more prone to building muscle than others. However, when you consider the massive advantages to including resistance training into your weekly schedule then anyone would be hard pressed to find an argument against it.

Top Reasons to Weight Train:

1. Weight Loss: Hands up, be honest...how many of us would like to lose weight? Whether it is two pounds or considerably more, weight training is one of the best methods of increasing your metabolic rate and thus your ability to burn fat more effectively.
2. Increased Tone: As exercised areas become more toned, you will notice a difference in the overall shape of your body (again, not to be confused with ‘bulk’) and furthermore, those ‘saggy bits’ will be lifted.
3. Improved Posture: An increasingly prevalent problem for those who work in sedentary occupations, are lower back and neck complaints. Lifting weights will strengthen those areas prone to weakness and in some cases, prevent/alleviate some of the pain that is symptomatic of these conditions.
4. Variety: Boredom is one of the top excuses for discontinuing any exercise program – let’s face it, there are only so many hours most of us can spend running on a treadmill or staring at the TV while resolutely pedalling away on a stationary bike. Including just two days of weight training in your week is enough to add a little spice to your routine as well as create a visible change in your shape.

So with all this in mind, how do you go about starting up a weight training program?

Hire a Personal Trainer: A good trainer will fully assess your needs, identify strengths and weaknesses, cater for any injuries and appropriately plan your training so that you continue to improve and be challenged by the program into the foreseeable future.
Join a gym: Most good gyms will provide you with a written program based on your goals and current fitness.
Participate in a class: Most gyms will offer a variety of classes on their timetable; or you could try a smaller studio if you don’t fancy paying ongoing membership fees.
Train at home: The four basic exercises you need, can all be done without any equipment and only small amount of floor space: Squats, lunges, press-ups and dips. Start with 2 to 3 sets of 15 repetitions, twice a week.

Whatever method you decide to follow, it is important to take into account your current level of fitness and any injuries or medical issues you may have. Beyond that - lift, push and simply enjoy the benefits that a truly toned and defined form can bring.