Excuse Buster: Strong is the new skinny – why women should lift like men

PHUKET: The myth that claims women who lift weights will become bulky has wreaked havoc for decades, and the fear it provokes still continues today. I’m here to tell you: It’s just a myth. Strength training is probably one of the best body-shaping exercises women can do.

Here’s my guess as to how this myth came about, and why it has lasted for so long. First, lifting heavy weights is hard work. I’d bet if I told you to throw a few two-pound hand weights around you’d be happy as a Larry with your slightly elevated heart rate and the odd drop of sweat. But that won’t get you anywhere. The truth is, the reality of hard work and dedication isn’t pretty and doesn’t sell, which means no one will be making money anytime soon.

Many women believe they start to get bulkier and bigger with weight training. This misconception is a result of the muscles starting to shape up and become more dense. So, next time a weight-lifting woman goes to squeeze into her jeans, there’s less give due to a new-found firmness in the trained muscles.

Jeans that were once hard to get into are now impossible. This is not because your legs are on the way to becoming thunder thighs, it’s because they are becoming what you want them to be: tight, firm and toned.

I’ll say it again: Women who lift weights as a way to get healthy will not get bulky. Women do not have the hormone – testoserone – necessary for bulking up.

The only way for a woman to get bulky is by taking synthetic testosterone and purposefully training for years.

I am clearly an advocate for women who want to lift weights. The only warning I will offer is that women should not go straight into hitting the heavier weights. This increases the possibility of an injury.

Women should begin with an exercise plan and good technique. Building a foundation of strength is important. I always say: the deeper the foundation, the bigger the house. This also applies to your health.

Now that I’ve debunked the myth and hopefully dispelled fears about lifting weights, don’t be afraid to pick up those dumbbells. Mix some weight training with a couple sessions of high-intensity interval training (HIIT) and you’re on the fast track to a killer body. And by killer body I don’t mean a body like Arnold Schwarzenegger with long hair, I mean one like Emily Skye’s.

Krix Luther is a fully qualified personal trainer with nearly a decade of experience specializing in strength and conditioning. For more information about Krix and his services, visit thevitruvianmethod.com