Personal Trainer Dublin

Personal Trainer Dublin | Fitness Trainer Dublin

Women Build Muscle…Is It That Easy? Men, Read This Too…

Women: If i lift heavy weights will i bulk up?

If I hear another uneducated nonsensical trainer telling a middle aged woman that if she lifts heavy she will bulk up I am going to explode! I know it is a common misconception but then you have Tracy Anderson preaching that you can’t lift weights above 3 lbs or they will gain weight compounding the problem.

Light weights, high reps...grrrr

Light weights, high reps...grrrr

Truth it weight lifting for women is perfectly safe and dont worry you will not build massive muscle lifting weights. Just to prove it to you…Let me ask you something…

Do you pick up your handbag repetitively through the day?

Pick up your child/a child on occasion?

Change the bins?

Hold a dog leash?

Yea? Each of those tasks are at least the equivalent of lifting 20-30lbs not 3…

Women lack adequate amounts of the muscle building hormone testosterone among others and will not add ‘mass’ no matter what they do… a small percentage of women posess ‘better’ muscle building genetics and will add small amounts a little easier than the next, this is also true of males…

You MUST lift heavier than 3 lbs in order to get any training effect at all from your training … you are simply better off doing nothing than lifting 3lb dumbbells.

I’ve got some left for those of you who are breezing over this and saying:

‘I only want to ‘tone up’ my muscle’

Turn fat into muscle? not unless you are the massiah(that spelled right?) and you were responsible for turning water into wine!

‘There is no such thing as ‘toning’ and you cant just ‘tone up’ it is simply losing fat and gaining muscle.

Thats the big secret! Losing fat and gaining muscle.

Not this!

Please dont do this

Please dont do this

dont do this either

dont do this either

It is good diet and hard training! Thats it!

To learn more about what REALLY works and how you should train, subscribe to this blog and download your free report on training, nutrition and lifestyle management by just clicking on the Newsletter image there on the right and side and i guarantee we can flip things around for you in no time!

Thanks for reading!

Bryan Kavananagh BSc CSCS

June 29, 2009 - Posted by | dublin, Health and Fitness, training | , , , , , , , ,


  1. i love it!

    Girlwithnoname at 1:57am June 29

    most grannies have purses that weigh more than that.


    Comment by bryankav | June 29, 2009 | Reply

  2. Well if you are gonna quote me I may as well make an appearance!! LOL.

    if ya check my blog you’ll see I’m a fan of gettin’ heavy with it!! hahaha!!!!

    Comment by Girlwithnoname (Jackie) | June 29, 2009 | Reply

    • Nice i like it!

      Broken fingers and all!

      Thanks for the comment!


      Comment by bryankav | June 29, 2009 | Reply

  3. Absolutely! It makes my blood boil when a woman thinks if she lifts anything heavier than a plastic pink db her muscles are going to be massive!! i train heavy heavy heavy for my muscles – do people think this is easy and might happen to them accidentally?? Grrr!!
    Its shocking that people within the fitness industry are telling people such rubbish – i’m not suprised society is so obese when people who are supposed to be the experts have got it wrong! keep up the good work Bry!! 🙂

    Comment by Ali | June 29, 2009 | Reply

    • Thanks Ali

      Now go eat some brocolli 🙂

      Comment by bryankav | June 29, 2009 | Reply

  4. I’m glad you’re clarifying about the Tracy Anderson info–women not lift more than 3 pounds!!!…I was trying that and think it didn’t work. However, i do find that i’m actually quite muscular on my upper body especially biceps and cannot lean it out to look more feminine. I’m afraid to lift heavy again especially for my legs for this reason. I do cardio and weight training.

    i’m not blaming my genetics although they do play a role to some degree, but I think stress and insomnia are interfering with my ability to get results and are causing weight gain (fat)! My diet is really good, if anything i may not get enough calories although i’m definately not starving myself. i have some stomach issues that limit what i can eat and sometimes when i can eat. i am frustrated because I went hard core for a long time. Now i’ve run out of steam and motivation.

    Comment by Tressa | June 29, 2009 | Reply

    • the sleeping pattern and the stress could definitely be impeding your progress,

      doing high reps of a light weight will not help either!

      Im glad you like the post

      Any specific questions dont hesitate to ask!



      Comment by bryankav | June 29, 2009 | Reply

  5. They need to use real dumbells not the soft aerobic one.

    Steven T.

    Comment by best way to build muscle mass | July 1, 2009 | Reply

  6. Glad I came across this article. I’v been believing the whole reps thing for i while now after reading an article on madonna. i did heavier weights before i read it thats the ironic thing – back to being normal lol

    Comment by Caroline | July 8, 2009 | Reply

  7. Theres nothing worse than having to justify yourself day in and day out to women who have no clue.

    another huge thing that women should be concerned with is when you lift weights you increase your bone mineral density (relax this is good thing)

    During menopause, estrogen levels in your body drop rapidly. without getting too technical estrogen is responsible for bone health. well 50% of women are likely to develop osteoporosis as a result of menopause and guess what that aint too nice.

    Anyway back to the topic at hand weight training increases bone mineral density which can delay/prevent the onset of osteoporosis in menopausal women.

    So not only will you get better results from weight lifting but you’ll also be looking after your future bine health 😉

    Comment by Anthony | October 31, 2010 | Reply

    • well said anthony!

      Comment by bryankav | October 31, 2010 | Reply

  8. […] Truth it weight lifting for […]

    Pingback by Does Lifting Weights Increase Testosterone | Medicine Blog | March 13, 2011 | Reply

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