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Lifting weights for "bulk-up" skeptics...

When I started meditating, I read a book called 'Meditating for Fidgety Skeptics,' and I thought to myself, " I am definitely a fidgety skeptic!" This article is for the (primarily) women in my group who think "I cannot lift heavy weights because I do not want to get bulky." I am here to dispel that myth.

One of the biggest misconceptions of lifting heavy weights as a woman is that you will become bulky.

I have chosen to outline 10 BENEFITS OF LIFTING HEAVIER WEIGHTS:

  1. You will burn more body fat. According to an article on, '"Lifting weights can increase your lean body mass, which increases the number of overall calories you burn during the day," says Jacque Crockford, C.S.C.S. and spokesperson for the American Council on Exercise.'

  2. You might lose excess belly fat. The more your weight comes from muscle, versus fat, the leaner your body will look. Lifting heavier requires you to use your core more strategically and therefore, gain muscluar strength, more definition and feel and look more toned.

  3. You will burn more calories through the day. The calorie burn on the treadmill after a 30 minute run might be higher than during a lifting session, but when you lift weights, you burn more calories AFTER the workout session. A study published in The Journal of Strength and Conditioning Research found that women who lifted weights burned an average of 100 more total calories during the 24 hours after their training session ended.

  4. You will get stronger. Of course :)

  5. You can prevent injuries. If you are a runner, choosing strength exercises that strengthen your knees, ankles, calves will have you feeling stronger as you hit the roads for your weekly runs. Stronger muscles prepare your joints for stronger loads as you move dynamically through your day.

Additionally benefits include:

6. Build Bone Strength

7. Lower Blood Pressure

8. Improve Endurance

9. Improve Mental Health

10. Slow the Aging Process

The only block to lifting heavy is in your own head. So shake of that pre-conceived notion of bulk and try to pick up a weight that is 10% heavier. So IF you always use 10s, pick up 12s. You won't know unless you try!

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