Here are two statements I’ve heard more times than I can count:
1) I’ve been lifting weights and my clothes are getting tighter.
2) The scale hasn’t changed on my weight loss program but muscle mass is replacing my fat.
So what’s the truth behind women and lifting? Women can gain muscle mass but you aren’t going to put on much size lifting light weights or using your own body weight. You may get stronger but you certainly won’t get noticeably bigger. Especially for those who are new to weight lifting. In the beginning stages of a resistance training program, muscles get stronger but not bigger. Size and strength do not continue on an upward trajectory at the same rate. And, because women don’t have the same hormonal profile that men do, it takes a LOT for us to put on size – eating the right kinds of foods at the right time within proximity to training, eating enough total calories, taking creatine and a following a training program to put on size (heavy weights, low reps, periodized training). And even then, this program takes time and consistency.
In one study, scientists placed 161 previously sedentary, obese women into 6 groups: a control group (no exercise or diet), an exercise only group and 4 different diet groups. All of the groups (except the control group of course), followed the Curves program 3x a week for 14 weeks (28 minutes of circuit training). Not only were there no massive muscle mass gains but, all groups lost a little lean body mass except the control group.
If you still think you are an outlier, keep in mind that we are all built a little differently and therefore respond differently to exercise. Consider getting your body fat and weight tested every few months to see if you are gaining fat or muscle (better yet, get a DEXA done which will separate lean mass from fat mass and is a more accurate way to measure body fat than calipers).
i totally agree with this post! weight lifting is MAGIC for women, especially obese or overweight women.
i started heavily weight training about 7 months ago and the results have been astounding. My waist is down several inches….my breasts are smaller and firmer. My posture is incredible.
I seriously cannot believe more women have not discovered this trick!
Hi Kathleen,
That’s awesome! Congrats on totally transforming your body! So many women are still worried about bulking up that they forgo weight lifting or lift very very light weights. I hope women like you are a role model for family and friends.
Erin,Awesome. I do the same thing and sometimes it still doesn't sink in. I think for some people they need to try several things and fail before realizing that you are leading them the right way!Marie
Hi UofMWolverine81 -I haven't seen that. And I didn't see any references on their website for peer-reviewed published research. I'm going to email the company now and see if they have any research. Until they do, I wouldn't recommend it. Thanks!Marie
I have been telling people this for the longest time, use myself as an example, and still sometimes it doesn't sink in. Thanks for putting it out there again.
Ms. Spano,I was curious if you've ever seen or know much about the following device for testing body composition- http://intelametrix.com/Technology/Index.htmApparently it uses ultrasound, and I was wondering if this would potentially be more accurate than most caliper readings (save for possibly a person with decades of experience and thousands of tests under his belt) and at least come relatively close to the gold standard (at least for practical/real-world/non-scientific study purposes).Of course if you are unfamiliar with the product and/or do not feel comfortable commenting on it based upon what you do know, I fully understand.