Debunking the myths about heavy weight training and its effect on the body. Read below to be able to make informed decisions for your own body, mind, and spirit. 💪

Does lifting heavy make you “bulky”? First of all, how gross is it that so many of us fear gaining larger muscles due to societal standards? Understandably, we all have a preference for the way we want our bodies to look and it is a beautiful thing to set goals for, but I urge you to unpack the motivation behind those desires.

I personally did not lift a weight heavier than 3 lbs until three years ago. One of my ballet mentors in high school told our entire class that our shoulders would get broader if we did push ups or lifted weights and that we should subsequently avoid them at all costs. This is complete fiction.

This same mentor was very open about struggling with a crippling eating disorder, and looking back a statement like that was only rooted in her own personal struggles. That does not mean it is any less damaging for people to hear, especially those under the age of 18 who are scurrying around in a leotard and tights all day long.

With all of that in mind, let’s talk simple facts backed by science. Weight lifting burns more calories and body fat, increases bone density, improves coordination, and increases the production of neurotransmitters leading to a more balanced mood and overall state of mind.

The central nervous system is responsible for the transmission of impulses to your muscles. Stronger muscles, tendons (connect bone to muscle), and ligaments (connect bone to bone) lead to a more stable and functional kinetic chain.

Certainly, weight lifting leads to hypertrophy in the muscles. Hypertrophy is an increase and growth of muscle cells, but because people with a female anatomy have less testosterone it is more difficult for them gain mass in their muscles so they will tone instead. Testosterone is a hormone in the human body that is mainly produced in the testicles of male reproductive systems in addition to the ovaries in female reproductive systems, just in smaller amounts. It affects appearance, sexual development, stimulates sperm production, and helps build muscle and bone mass.

To gain more mass in your muscles you need stimulation and repair (essentially the act of lifting weights), a protein-rich diet, an intake in the amount of calories you consume, and those who have a male anatomy are going to have an easier time doing it due to the amount of testosterone in their system.

In conclusion, lifting heavier weights without any other changes to your day to day routine will only make you stronger, not bigger. Don’t be afraid to unpack preconceived notions you have in any aspect of your life. You might just find that it’s (for lack of a better term) bullshit. Enjoy every day that you have the privilege of groovin’ around in your beautiful body!