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This week's question:
Many women worry about getting manly muscles from weight training. Such muscular development is, I'm theorizing, dependent on protein intake. Could you address what I think to be a myth: that women will "bulk" up if they use heavier weights instead of lifting with lighter weights and doing more repetitions?
Myths and Misconceptions Revealed
Unfortunately, the "manly muscle" myth is the belief of many women - and probably of many men as well. While it is possible for a woman to attain "manly muscles", such muscular development can be achieved only in extreme cases. The average woman has plenty to benefit from a weight training program – and a lot less to worry about than she might think.
The first theory posed in the question above is false. Protein intake alone does not build muscles. Although diet plays a big role in extreme cases, there is more to extreme muscular development than simple protein intake. And that's true for both men and women.
The second myth you inquired about is also just that - another myth. Light weights provide little resistance. This builds very little, if any, muscle. Women who weight-train naturally (without chemicals) are not going to get "manly muscles". Therefore, somewhat heavier weights that provide more resistance are ideal. So let's learn why this physiological fact shouldn't alarm the woman who weight-trains naturally.
Simply put, women do not produce as much testosterone as men (studies have shown 10 to 30 times less). Testosterone, as you may know, is one of the body's main muscle-building hormones. The extreme cases of muscle-bound women that come to the mind are usually those of "chemically-enhanced" female body builders who resort to steroids (synthetic testosterone included), growth hormone, and a host of other pharmaceuticals.
It's important to note that these "chemically-enhanced" women combine their use of such drugs with an incredible dedication and work ethic. They also follow very strict diets. These women do not acquire "manly muscles" simply through the use of drugs, but by the combination of drugs, genetics, diet, discipline, and work ethic.
What the Average Woman Can Expect
Women who weight-train naturally and follow healthy diets are capable of fit, firm, fat-free bodies. If you compare women competitors in terms of fitness and figure at drug-tested natural bodybuilding shows, you'll see just that. Although "natural" women bodybuilders can be muscular to a degree, they don't reach the extremes that our minds associate with their "chemically-enhanced" counterparts.
Even for women weight-lifters who don't compete, weight training is a very effective way to lose fat and gain muscle. Muscle raises the body's metabolism, which in turn speeds the body's ability to burn calories and - you guessed it! - this results in weight loss. Coupled with the proper diet, this weight loss will target body fat specifically.
Perhaps the single most important reason for women to weight-train is to prevent osteoporosis. Studies have shown that women (and men) who don't lift weights experience a reduction in bone density as they age. But weight training will prevent and can even reverse this age-related condition. Strength-training has also been proven to increase bone mass density.
For women, the statistics associated with osteoporosis are alarming. Of the 28 million Americans who suffer from osteoporosis, 80% are women!
If these aren't good enough reasons for a woman to shed her fears of obtaining "manly muscles", I'm not sure what is. What woman doesn't want to be fit, firm, toned - and avoid becoming a statistic associated with osteoporosis?
Resources:
The Pumping Station
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