Some thoughts and discussions from me.
Yes, Women Can Get Too Bulky
OK, ok. Before I lose all of my my fellow female lifters for that title, hear me out. Yes, women are able to get bulky – it just depends on what that woman’s definition of bulky is.
If you read my blog at all, you know that I am 100% pro women lifting weights – and heavy ones at that. My favorite exercises include heavy deadlifts, front squats, trap bar deadlifts, and pull ups.
I think a muscular, athletic build on a woman is a very good look. When it comes to aesthetics, I lift weights to have defined arms, a booty, some ab definition, and curvy, muscular legs.
However, not every single woman wants to look muscular. Some of my clients come to me with a very specific goal – to lose weight. They say, verbatim: “I don’t want the bulky look.” Although I might think it’d do them good to put on a little muscle, they may not think the same. It seems like there’s one, canned response to this, that’s really not 100% true:
“Oh, well don’t worry. Women can’t get bulky. We’re going to lift heavy anyway!”
And it bothers me that it’s become so mainstream and forced down people’s throats that women can in no way, no how, get bulky. Instead, I like to ask that woman what bulky means to her. If she references some female body builder, with guns blazing, muscles bulging, and veins popping, then, I can tell her not to worry. That she won’t look like that no matter how heavy we lift.
Yeah, a body like that cannot be built solely in the gym through natural means.
BUT, if that woman’s definition of bulky is someone like Jessica Biel? Then, yes, with some hard work in the gym and the right diet, she possibly could get a body that she considers bulky.
Believe it or not, not everyone think JB’s body is bangin’. Some women want a lean, lithe, physique.
So when it comes to my clients, yes, I want them to know that being strong is an empowering feeling, and that seeing strength gains and improvements in the gym can make their workouts fun and exciting. But with a client who doesn’t want to put on much muscle, I don’t typically have them lift heavy. *gasp!* Now, we don’t go lifting 5 lb. pink dumbbells, but I also don’t disregard their feelings and throw them into a program that’s going to have them put on muscle. It’s my job to help them get the body they want in a healthy, efficient manner.
Some things get repeated over and over and over in this industry that it just becomes dogma and common knowledge, and people – even fitness professionals – don’t dig deeper to see if there could be more to an answer than what’s at the surface. Some that come to mind are: abs are made in the kitchen, ass to grass squats are the supreme key to a good booty, crunches are bad for the spine, and, you got it, women cannot get bulky ever.
Do you lift heavy? If so, what does that mean to you?
[efb_likebox fanpage_url=”yourtrainerpaige” box_width=”250″ box_height=”” colorscheme=”light” locale=”en_US” responsive=”0″ show_faces=”1″ show_header=”1″ show_stream=”0″ show_border=”1″ ]
Find me on Facebook, Instagram, Twitter, and Pinterest for workout and exercise videos, training tips, and inspiration! And don’t forget to sign up for my newsletter for weekly emails with workouts, tips, information, and inspiration!
If you’re interested in 1-on-1 personal coaching or training programs, you can learn more here.
I really like this! Bulky… just like beauty is in the eyes of the beholder. My husband and my idea of “bulky” are totally different. I lift heavy, and I love it…. but I have friends who don’t like a more toned look. 🙂
Brittany @ Delights and Delectables recently posted…WIAW: Eat all the Mushrooms!
I love to lift heavy – it makes me feel strong and I WANT to get toned and fit. I would just never want to look like the female body builders, but I already know that’s not gonna happen. My friend had me doing a strength program that had me lifting as much as I could possibly lift for 8 reps and we just recently changed it up so now I’m doing a little less weight (and different exercises) but 12-15 reps. I love it. I feel totally badass amongst all the dudes at the gym and there are hardly any women in the weight section.
Courtney @ Don’t Blink. Just Run. recently posted…It’s Really Happening
So many women are misinformed about what muscle building is and that first picture involves much more than just training.
blackhuff recently posted…I hope for this when I start training with coach Will
I definitely think Jessica Biel has an incredible body! The female body builder above not so much my style, but I think your right about everyone having their own perception of ‘bulky’.
Erica { EricaDHouse.com } recently posted…When Healthy Becomes Unhealthy
Thanks so much for addressing this! I totally agree with you that this whole topic can be misconceived. It is hard to imagine anyone not loving Jessica Biel’s body, but to each their own, right? 😉
Ashley @ My Food N Fitness Diaries recently posted…I (Finally) Ordered My New Blender!
YES!!
I worked with pros for years and indeed more than just the heavy lifting 🙂
Carla recently posted…Yoga is an act of bravery.
This post is seriously refreshing Paige. While I think Jessica Biel has an amazing body and I certainly wouldn’t mind having it, I know that not every woman out there agrees with me. I think it’s great that you really listen to what your clients want to help them get the body they actually want, instead of assuming that every woman should be lifting heavy to reach their goals.
Sam @ Better With Sprinkles recently posted…WIAW: Back to School.
love love love this. at first when i read the title, i was like “wait, what?” but i enjoyed this whole post. you’re a smart lady, sister. i like to be toned/have definition much more than just a lean look. sadly, i don’t think i’m very strong, but i do know that my strength has greatly increased since working with trainers and being more committed to working hard in the gym. it’s amazing how your body can adapt and improve!
christina recently posted…Charleston Restaurant Week // Basil Thai
LOVE to lift heavy and I agree, a strong woman’s body is my favorite to look at. Can’t wait until the baby comes so I can ramp up my heavy lifts.
Lindsay @ Lindsay’s List recently posted…picture paragraph – “my weight gain”
great post and great topic, lifting heavy is great for most people but it is not for everyone. We all desire different looking bodies. But we like to promote that is having muscle can be sexy, it is not always aggressive looking like most body builders look like.
purelytwins recently posted…{raw} blueberry orange pistachio biscotti
By on I think the best ideas always start off with a real need like yours. If I was a young paenrt without a car this would be a great service for me. If the product comes up to a similar price or lower, that would be even better and a total no brainer. I just loathe lining up and I can’t imagine carrying bulky stuff on the MRT or bus. Taxis are too expensive these days.
The statement I hear most often is it’s really hard to get bulky, but you’re right that typically refers to the top picture. For me, I lift heavy to maximize my time and to grow. I don’t aspire at all to look like the top picture, but I also like a more defined look than the bottom one. It’s all about your goals and I love that you adapt your client’s workouts to meet theirs (isn’t that the point of a personal trainer?). 🙂
Heather @ Better With Veggies recently posted…Why I Chose NASM Certified Personal Trainer
yes. word. raise the roof.
For all of us that are trainers, it is absolutely our responsibility to get to the bottom of what the client wants and needs.
Wildly Morgan recently posted…Fad Diets vs Healthy Meal Plans (Featuring Truly Jess)
This is a very interesting perspective on things! As a dancer, there is definitely a certain desirable physique (that many people are getting over nowadays). Some girls are embarrassed by their big, solid calf muscles while others are proud of them. It depends on the person, and I appreciate that you pointed this out.
Alison @ Daily Moves and Grooves recently posted…WIAW: I See a Theme…
I lift heavy for me, which is what I conceive as challenging. I try to lift so that I can complete at least 8 reps. If it hurts, I’m not lifting it.
I have a friend who doesn’t lift heavy but does yoga and her body is amazingly toned and leaned out. However, that wouldn’t work for me. I have to do exercises I enjoy and see results with.
I wanted to be just thin until I saw how tired I got. I like being able to lift because it gives me more energy and sustainability than a bunch of cardio.
What a great point! I think the more muscular look is “in” right now, but that doesn’t mean it’s for everyone. I like to be more muscular so I strength train 2-3 times a week; my sis has a similar body build and she does lots of cardio and only strength trains once a week because she likes a leaner look. No worries…just personal preference for each of us!
Great post, Paige! I train two models who can’t gain any muscle mass at all, so I sadly have to shy away from the heavier lifting with them. Although trainers can swear that lifting won’t make you bulky, it will increase your muscle mass – particularly in your glutes, upper back and arms. Even if I think it’s a great look, not everyone agrees! With my clients who don’t want to gain any muscle mass, I tend to do sets of 5 for squats and deadlifts, and keep everything else to 10-12 reps, with short rest periods. We also do a lot of bodyweight work like push ups, chin ups and inverted rows. Usually most people will see greater hypertrophy from squatting 8-12 reps than 5 reps, as the muscle spends more time under tension.
Tara @ Sweat like a Pig recently posted…Fage, my love
I completely agree that this blanket statement (and all blanket statements about fitness) need challenging, and this is a great post. However, while I think a good personal trainer listens to their clients wishes properly, I do wonder if there’s a certain responsibility to help open their eyes to other forms of beauty. So many of us get our ideas of what we want to look like from the media that I suspect many of us are conditioned to assume we know what we want, when really it’s what society says we want. I don’t mean no woman knows her own mind (and I’m quite sure you do help steer people away from unrealistic goals) but sometimes it can be helpful to have a fitness professional help you see beauty in things other than thinness. I’m not a trainer, so purely talking from what I think would help me – of course everyone’s different!
It’d be great if you did some posts on some of the other blanket statements of fitness too. It would be so useful to learn more about the reality from a trusted professional!
Jo recently posted…Healthy thoughts from around the web
Oh, for sure. And I’ve had some women who think they don’t want to gain any muscle mass, and then when they’re empowered by what we’re doing int he gym, and see themselves getting stronger, they have changed their minds!
I do think that women can get too bulky! I lift weights, but usually during HIIT workouts, combined with cardio and abs. I like the long, lean, toned dancer look (think Barre3). I think that Jessica Biel looks amazing, though, and I wouldn’t consider that too bulky! Female body builders on the other hand, who go out of their way to look extra muscular (in my opinion), that’s not for me. To each her own!
Emily @ Perfection Isn’t Happy recently posted…Healthy Habits
I’m not sure what JB’s workouts are, but I’d wager she lifts pretty heavy!
I’m going to hone in on something you said at the end. “Abs are made in the kitchen.” I would love if you could do a post that talks about this a little more specifically. My husband and I were just debating this very idea the other day!
Natalie @ Free Range Human recently posted…Help A Girl Out!
Ooh, good post idea! 🙂 Will do.
I think this is a great take on what “bulky” is. You’re right, it’s different for everyone and awesome that your really pay attention to your clients wants when they come to you. I was afraid of getting too bulky in my lower half for years and avoided heavy lifting. Now I love it and while I might not lift as heavy as some women, I definitely notice a difference in my overall muscle mass and body composition. But not in a way that I feel is too bulky.
Giselle@myhealthyhappyhome recently posted…My Favorite Room and Dimensions Home Decor
I really like this post! I think that, ultimately, “to each their own.” But, personally, I do feel that “too bulky” means that a woman has become something unnaturally – like body builders. My aunt is a professional body builder and I think it’s scary when people look at her and admire her for being so “healthy.” She has practically no body fat. While she loves it and I think it’s great, I worry about her being the “image of health” to those who don’t really know what healthy means. And as far as I go, I would love to look like Jessica Biel! : )
Danica @ It’s Progression recently posted…Friday Favorites 1.17.14
I LOVE your take on this issue, Paige! To be quite honest, I’m one of those trainers who has fallen prey to assuring my female clients that they won’t bulk up, knowing that I understand what’s best for them. But you’re 100% right. Not everyone wants to see definition, and what’s bulky to one woman isn’t to another. Thanks for this reminder! I know this will be on my radar if someone makes that comment and it will prompt me to ask further quetsions. Thanks again – too easy to get stuck in a rut with exercises and with my training style. 🙂
Bonnie recently posted…Confessions of a Personal Trainer
It truly does depend on each person! I recall seeing Jessica Biel in the Blade movies and noticing how jacked (to me!) her upper body looked. I would never want to have arm muscles that large. But my large may be her normal or another woman’s tiny. It’s so important to remember that every body is a different type and every person has different tastes.
Caitlin recently posted…Let’s See How Far We’ve Come
I do lift heavy. I really like this post, because everyone does have different view points. It’s all based on the person’s perspective. I for one love that my muscles are growing. I don’t care if people think if I look “bulky.” I am happy with my body.
Oh yes. You definitely can get bulkier than you might think you want. I found that as I got into lifting, I stopped worrying about it and embraced a little muscle. And it’s very functional!! 🙂
Corrie Anne recently posted…My First No Reps Ever
I have so written this over the years but nobody listens. 🙂 It depends on body type, the way you lift, how you eat & what you want out of it for sure. I was such an easy gainer when I was young – people thought I was on drugs – NOT! But I lifted & ate to gain & then I lifted & ate to get smaller – it can all be done BUT some body types can gain much easier than others. 🙂
Jody – Fit at 56 recently posted…Earbuds, Earclips, Music Listening Comfort while You Work Out
I have one of those body type that does in fact gain muscle (and strength) pretty easily. No, I’ve never looked like a female bodybuilder, but lifting heavy did give me a more bulky look than I wanted. I felt guilty about it at first (wasn’t I SUPPOSED to lift heavy?) and then I just let it go. I wanted less muscle and wanted more time in the yoga studio. I wanted less soreness after my workouts and more soul-searching hikes on the mountains. I traded heavy weights for circuit workouts in my living room. And my new routine definitely suits me a lot more AND the look I’m going for with my own body.
So thank you for writing this and telling us that it’s OKAY to have different body ideals. I’m one of those girls who thinks Jessica Biel looks amazing, but I’d rather strive for Jessica Alba (in a healthy way of course). (Also, new reader and really enjoying your blog posts, so hi there!).
Maria recently posted…Christmas 2013
Thank you for this! You have given me faith in trainers again. I am one of those people who doesn’t want Jessica’s body and thinks it looks too bulky. I also have a very muscular body as is and wouldn’t mind losing some of it. I have friends who love to weight train and I don’t like the way their bodies look after the training. I just want a very lean physic with little to no definition and when you explain that to a trainer and you can tell that they aren’t listening, it is frustrating. This next time I will bring photos and say I don’t want A I want B. Great work and great job understanding that there isn’t one size fits all!
I do agree with this post and have often said something similar in the comments to blog posts that proclaim that women can not get bulky. I lift heavy and struggle sometimes because my back is broader and some of my shirts are tight, but I will always come back to it. Personally, I think all humans should strength train (and with a weight that matters) to avoid injuries and frailty as we age.
To the above commentor: Why would you even need a trainer to achieve a lean physique with no definition??. All you need to do is eat less and do a bunch of cardio.
Great point about bulky meaning something different to everybody and I love the fact that you honor what your clients want — that’s what a personal trainer should be doing!
Sarah
http://www.gofitu.com
I lift heavy weights but they are by no means heavy in the weight lifting world. But, I agree, that anyone can get bulky or develop in a way that they don’t want to see if they are not training properly.
Lauren @ The Bikini Experiment recently posted…2014 Fit Girl Gift Guide
I wish I could lift heavy weights, but I am too young.
Great article. More trainers should have this kind of approach. I have previously lifted heavy and i am one of those people who gain muscle easily due to hormon imbalance. I tried to explain this to my trainer but he completely disregarded it. Now i sm stuck with overdevelopped upper back and neck. It really does not suit my frame. Any advice on slimming it down? I asked him, but he said it is a done deal once i have broaden my bones. So im looking for second opinion. is there any way?
That doesn’t make any sense. Weight training does not broaden your bones. Sounds like you need to ditch that trainer fast; he sounds clueless. Just stop training the body parts you wish to reduce in size and the muscle will atrophy.
Its such as you read my thoughts! You seem to grasp a lot about this, such as you wrote the e-book in it or something. I think that you simply could do with a few to force the message house a bit, but other than that, that is excellent blog. A fantastic read. I will definitely be back.