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Member writes in:

Being a woman, my biggest concern is getting big and bulky. Will lifting heavy weights make me big and bulky?!

Coaches Answer:

It's a common misconception and a big fear that a lot women think they will get big muscles if they lift weights. The truth is, women just don't have the hormones levels to promote muscle growth the way men do. 

Testosterone, is the male hormone, which is one of the things responsible for making muscles big when you lift weights.

Testosterone is found in women as well, but it’s a much smaller amount than that in men.

Yes, there are very muscular female bodybuilders out there, but in order to get those big muscles, those female bodybuilders had to work at it VERY hard.

Their training can be as much as 7 days a week, 2 times a day -- repetitively and consistently. 

They also must eat LARGE amounts of lean and clean calories. It is a lot of work, disciple and dedication to become a female bodybuilder. 

You will also run into some people who may also be using anabolic steroids. 

Lifting weights three to four times a week is not going to cause most women to start bulging out of their clothes so fast that they can hardly believe it.

You will not bust out of your clothes like SHE-Hulk!   

This is especially true if you're also combining aerobic exercise with your weight training exercises.

What strength training will do is make muscles stronger, ligaments and tendons stronger, you will become more defined and toned, you will have more energy, less aches and pains, your metabolism will rev up, your mood will improve and your bones will become stronger.  Strength training protects your muscles especially when restricting calories forcing your body to burn fat!

But remember -- no matter what exercise regimen you chose to do, it must be combined with proper nutrition.  You can't out train your fork!