Why women shouldn’t worry about ‘bulking up’ by lifting weights

Judy was always into fitness. But while the 36-year-old loved getting her heart pumping through cardio workouts, she made a conscious effort to steer clear of weights. “I thought weight-lifting was going to make me really bulky, like those bodybuilders, and I really wasn’t into that,” she says.

But after encouragement from her partner, Judy tried a weight-lifting class six months ago and has been hooked since. The part she loves most is its effect on her body. Pumping iron, she’s discovered, is “a really good way to tone up and lose weight”.

Judy is far from the only person to shy away from weights due to concerns about building bulging muscles, says personal trainer Kylie Anderson. But, she explains, women don’t have enough testosterone to “bulk up” in the way men do. Instead, she says, women who engage in resistance training are more likely to tone up as they gain strength.

Exercise physiologist Tara Jenkins echoes that sentiment. “There’s a lot of intention that goes into a bodybuilder’s physique, so no one’s going to look like that unless they’re actively trying to,” she says.

While you’re unlikely to get ripped by adding weights to your workouts, you may do wonders for your bones. As we age, we lose critical bone density, which increases our risk of fracture. Weight training can aid in maintaining bone density and reduce the risk of osteoporosis, Jenkins explains.

It’s also a great way to manage your weight. Recent research from the University of NSW found we can lose about 1.4 per cent of our body fat through strength training alone, which is similar to how much we can shed through cardio-based exercises.

“A lot of people think that if you want to lose weight, you need to go out and run,” says Dr Mandy Hagstrom, an exercise physiologist and the study’s senior author. “But our findings show that even when strength training is done on its own, it still causes a favourable loss of body fat without having to consciously diet or go running.”

Lifting weights can also be good for your heart, with 2018 research from Iowa State University finding that engaging in such exercise for less than an hour a week may reduce your risk of a heart attack or stroke by between 40 and 70 per cent.

However, before darting off to the weights section of your gym, there are important pointers to keep in mind. Starting with the right technique is key, says Anderson, as this will ensure you’re not only targeting the correct muscles when you work out, but doing so in a way that prevents injury. If you’re unsure of whether you’re nailing a move, ask a qualified trainer for advice.