11.5 Myth: Strength Training and Muscle Bulk

MYTH: Strength Training Will Give Females Bulky Muscles

Strength training helps muscles get stronger, not necessarily bigger. The belief that incorporating strength training will increase muscle size too much and in ways that conflict with what some consider an ideal body shape can make some female bodies hesitant to make it a part of a regular routine. Compared to male bodies, females tend to have much less testosterone, the hormone primarily responsible for muscle growth (Mayo, 2018). For people with low testosterone, this means that strength training results in increased strength and tone, not in bulk, particularly if meeting the twice-a-week recommendation around muscular strength and endurance activities. Those looking for visibly increased bulk, such as bodybuilders, often engage in intense muscle-specific workouts and train for years. Further, some might be using anabolic steroids and other unhealthy practices to assist with that process (Perry et al., 2005; Kanayama & Pope, 2018).

Though some people engage in strength training to achieve a more muscle-y appearance, the benefits of strength training are vast. Engaging in strength training helps increase bone density, improves sleep and mood, and leads to better coordination, agility, balance, mobility, and power. It can also help with managing chronic health conditions, such as back pain, depression, and arthritis (Mayo, 2018). Every body, regardless of its composition, will benefit from regular strength training.