If I had a dollar every time a female friend thought lifting weights would make her ‘bulky’.
I mean, seriously, I’ve been touching weights for 10 years and I’m not even bulky! 🙁 🙁
But yes… some people do respond faster than others but for a female to start weight training and ‘bulk’ up to their perceived “undesirable” point they would need to be over-consuming a sh*t tonne of calories, training heavy quite frequently and also be doing it for a very very long time!
So ladies (and gents), do not be scared.
In my opinion, weights/resistance training is the best option for you hands down- no matter what your goals are.
Why?
Because that style of training sends the loudest muscle building signal to your body.
Also, it doesn’t have to take over your whole training week, even one or two sessions have amazing benefits.
According to a recent study, resistance training improved the health of several individuals who trained as little as once per week. The benefits showed improvements in blood values, muscle strength and mental well-being.
But what if you do want to ‘bulk up’?
Simple, but not really.
Try this:
Up your food intake slowly. Increase protein. Increase carbs – mainly rice, oats, breads, pastas etc.
Sleep an extra hour.
Add in resistance training. Exercise selection is key here (squats, rows, deadlifts, presses) and stick to the 3-5 rep range.
Any if you don’t want to bulk to the opposite to this and sleep the recommended 7-9 hours a night 🙂