© 2017 NATALIE FERRIS - PERSONAL TRAINER

WEIGHT TRAINING FOR WOMEN

October 1, 2017

 

 

A lot of women are scared to lift weights. Why? For fear of looking too "bulky'.This is something I hear a lot from my female clients and trying to reassure them they may not necessarily get arms like the hulk by squeezing out that extra rep or going up a weight is a tough job. It all depends on the individual as some but not all women are capable of developing hug amounts of muscle mass,they simply don't have enough testosterone. Diet also plays a massive part of this process too.Its important to eat enough to create muscle mass and increase strength in the first place but once you have gained enough for your personal preference transitioning to a maintenance nutrition plan instead of muscle building would be a good idea. This usually means fewer calories to achieve the 'lean' look instead. Again this does not suit everyone so its down to personal preference and how YOU want to look. When starting a strength programme its impossible to say how much muscle mass you can expect to gain, its down to the individual biochemistry,bodytype,previous training history, session programming, how often you train and what you are eating.People who are tall and lean have a harder time gaining strength and mass whereas curvy athletic builds gain strength ,muscle and fat more easily. Strength training increases your appetite to help to repair damaged muscle in order for you to get bigger and stronger so if you are eating more calories then of course you will gain size.You will be gaining muscles well as some fat,incresaing your glycogen stores and most probably holding onto more water but this will not be the reason you would be feeling bigger, that will be the calorie surplus so thats so easy to fix.Most of the time though, through my experience training women, when a new client starts her training, the new activity in combination with increase in lean mass over time will raise the metabolic rate enough to encourage body fat loss as well as cleaning up the diet to include whole unprocessed foods and the right amount of carbs,protein and fat for that person.Even though muscle mass will be gained, body fat should also drop throughout the training period and you end up firmer, smaller and leaner. I would honestly say that lifting weights is the most fun and effective way to change your body!

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