Will lifting weights make me too bulky?

One of the biggest concerns with most people who start working out is the misconception that they’ll get too big from using weights. “I know my body and when I use weights I get too bulky.”

As a health and wellness professional who’s been doing this for over 15 years I have yet to see anyone who gets “too bulky” just from using weights as part of their exercise program. Quite the opposite! Using weights (or other forms of resistance) as part of an exercise routine has amazing results and will actually get you LEANER! 

The “too bulky” comment is antiquated and a poor excuse for not pushing yourself physically. Getting bulky has less to do with what equipment you use and more to do with how you eat. For you see, how you eat is more relevant to your body size and shape than the activity you do. Wether you want to bulk up, get leaner or get skinny, your nutritional habits will have more of an impact on your results than your activity. 

Well, that’s not the whole story but it’s a BIG part of the equation. Rest, recovery, consistency and training models are important too but for the sake of this article let’s stick to the “bulky” thing. 

Now let me make a clear distinction between bulky, lean and skinny because a lot of people cannot and do not differentiate between these. 

Bulky - as commonly understood in the fitness industry - would be defined by a big physique like a bodybuilder. Bulging muscles that create a very muscular figure. Think Arnold Schwarzenegger. Most (based on research and personal experience) women tend to not want to look like this. Nothing wrong with it. It just isn’t the most desired physique by what could be considered the average woman. (Stereotypical, cis-gendered women from the ages of 25-60)

Lean - as commonly understood in the fitness industry - would be defined by a slimmer figure with some muscle definition. When you say you want to look leaner and defined, what you’re saying to a trainer is that you want your fat mass to reduce and your muscle mass to increase in order for the muscles underneath to be more visible. This would be considered a very healthy body and by any standards what should be a desirable physique for health and performance purposes. Think Emily Blunt in Edge of tomorrow. However, what most people mean when they say they want to get "lean" is  that they want to be smaller in size than they currently are.

Skinny - as commonly understood in the fitness industry - would be a physique with little to no muscle mass and interestingly, a high body fat percentage because of lack of muscles but a smaller, weaker looking frame. Think of the models from the 60’s like Twiggy. This is not considered healthy. Often times we think of "unhealthy" as being overweight or obese but not having any fat or muscle is also a health risk.  

So back to the subject matter - will lifting heavy make you bulky? The science, research and evidence strongly says a resounding NO!

Contrary to popular belief, it’s incredibly difficult to build substantial muscle mass. Achieving a bulky physique requires years of consistent effort, dedication, and specific training protocols. Most people don’t invest enough time or intensity to develop the kind of muscles they fear. As someone who has been lifting weights for over 20 years, I can attest that it doesn’t automatically lead to bulkiness.

Testosterone plays a crucial role in muscle growth. Men naturally produce significantly more testosterone than women. Since muscle development is closely tied to testosterone levels, women won’t suddenly transform into the Hulk by lifting weights. Even those with higher-than-average testosterone levels don’t have enough to create bulky muscles.

To build muscle, you need to consume more calories than you burn. If you’re eating at a calorie deficit or maintenance level, significant muscle growth won’t occur. Many women don’t eat enough calories or protein to support substantial muscle development. So, lifting weights won’t bulk you up unless you intentionally increase your caloric intake.

Strength training offers numerous health benefits, including improved bone density. Women are particularly susceptible to osteoporosis as they age. Lifting heavy weights stimulates bone growth, making it an essential practice for maintaining bone health. 

Strength training helps with tendon, joint, ligament, bone and muscle development and has proven time and time again to be an effective method to combat chronic illnesses, injuries and conditions. Having high muscle mass, also aids in reducing your fat mass meaning you'll achieve that lean, sculpted look you desire.

Personal Trainers do this for a living, we know what works, wether it be weight training, nutrition or both. So when speaking to a trainer about the type of physique that you want, focus more on how you want to look rather than concerning yourself with what training method your trainer is using because you’re scared of “getting too bulky”. Use a celebrity or person you know as an example of your desired physique and let the trainer decide what type of training stimulus would be best to achieve those results. 

In summary, ladies, don’t shy away from lifting weights! It won’t make you bulky; instead, it will empower you, boost your metabolism, and enhance your overall fitness journey. ​

Want more info on what would be the best plan for you? Send us an email, call or DM our social media and we’ll have one of our trainers help you get to your goals!

---