Ladies… Do not fear the weights room! I promise you, that strength training WILL NOT make you big.
Let’s look at what it takes in order to build substantial amounts of muscle.
- An intense strength programme.
Unless you are training 6/7 days a week, having 2 hour, hard sessions twice a day and hammering the weights HARD every session, with little to no cardio (or the right kind of cardio) then building muscle is going to be a very slow process. As a female myself, I have been trying to ‘get big’ for years. I strength train 5 days a week mostly, and the majority of the time to failure… I’m yet to ‘get big’
You would not even believe the amount you would have to consume in order to sustain that level of training. Let alone the amount of protein intake you would need to repair the muscle and recover from your training. I’m not talking eating a little bit more chicken and adding a bit more protein and carbs to your diet. I am talking hitting 4000 calories or more PER DAY. You can not build muscle unless you are consuming a surplus in calories. Most women, in order to build muscle will need around 2500-2800 calories a day out of that you would need to eat 30% at least in protein in order to repair and recover. Let me put this into perspective for you. 30% of 2500 is 750 calories from protein, Which is just over SIX CHICKEN BREASTS, and that’s PER DAY! Without the necessary food intake for your training you will not be able to build a substantial amount of muscle. (This goes for men too)
To look like a man,, you have to be built like a man, and ladies… We are most definitely not. You can not build muscle without testosterone. FACT. Men with lower levels of testosterone will find it much more difficult to build muscle, so imagine how much harder it is for us. Again, here’s a little perspective for you to highlight the extreme differences in the levels of testosterone male and females have.
Total testosterone (amount floating around at the time of a testosterone test)
An average healthy adult male will have between 270-1070 nanograms per deciliter of blood.
An average healthy adult fertile women will have between 15-70 nanograms per deciliter of blood.
This is such a huge difference in testosterone levels that it literally makes it impossible for women to build muscle like men can, unless of course, you are using the supplements or steroids. You may see many female bodybuilders who look manly, have that thick neck and chiseled jaw line, (and deeper voice) this is the results of steroids, NOT picking up some dumbbells a couple of times a week.
Weight training increases metabolism. Going back to point number 2 and food intake. The reason you will need to be consuming all those calories is because weight training will burn more calories, therefore you need to eat more. Your body will look to your muscles for energy before anything else, as this is a more efficient way for your body to convert energy stores. So actually you can strength train and your body will be taking those gains right back from you unless your eating right.
Weight training will actually enhance your figure, add curves, help you reduce and keep off that extra fat, it will increase bone density and reduce risk of developing osteoporosis later in life, it will help reduce cholesterol, help to keep type 2 diabetes under control, increase moto nurone recruitment which will help balance and coordination, it’s a great antidepressant -releases endorphines which help boost your mood, helps you sleep better, gives you more energy and of course… makes you stronger!