Many women have similar goals and fears associated with resistance training (i.e. lifting weights). Most commonly we find that women express the desire to lose fat and improve muscle tone, but fear getting “bulky”. This often leads women to avoid the weight room altogether, and in our opinion is one of the primary reasons why there is a gender barrier between the cardiovascular and resistance training equipment (stereotypically boys lift weights and girls take cardio classes). This is a minor tragedy because cardio is inferior to lifting if you want to lose fat and improve your muscle tone. Regular cardiovascular exercise is critical to maintaining overall health, but it is called cardio for a reason: it is primarily for your heart.
Courtesy of Somatic Systems
The fear that many women have regarding becoming “bulky” is unfortunately dynamic and deeply rooted, but we can overcome it. There are two primary sources of this trepidation: a general misunderstanding of female physiology and psychosocial stress.
The physiology is relatively straightforward. Put simply, lifting weights gives women the toned look and feel that they desire. Resistance training (geared toward improving muscular hypertrophy) increases metabolism and improves muscle tone. Women receive a toned look (as opposed to a bulky look) not due to a difference in training methodology, but a difference in physiological tools. Women are born with less muscle fibers (typically about 70% of that found in men). Additionally, the female endocrine system plays a significant role in keeping women small. Testosterone is primarily responsible, but hormones like estrogen and progesterone also generally prevent dramatic increases in muscle mass.
The psychosocial aspect of why women want to look a certain way is a little more complicated. Pressure to be small and skinny surrounds us (e.g. family, friends, television, and fashion magazines), and no matter the source, they send a similar message: women should be small, un-athletic, and devoid of muscular definition. Sadly the picture that is commonly painted of what is, or what should be, a desirable feminine form is generally unattainable and is incompatible with fitness. Healthy women are not frail and skinny. Healthy women have curves and definition. Healthy women are strong, fit, and well-built. Healthy women can do a push up. And healthy is sexy.
Cardiovascular exercise is great for your heart, but the rest of your body needs attention too; some of which can only be attained in the weight room. So ladies, here at Varta Fitness we urge you to set aside your misgivings, ignore the looks and the naysayers, and set a new trend. Join the increasing amount of women who believe that “strong is the new skinny” and that being fit is sexy.
