“I Don’t Want To Get Bulky”… Don’t Worry You Won’t!

Hey Team,

Today, we dive headfirst into the benefits of strength training as we age and why you won't "get bulky." When discussing strength training in our Premier Personal Training Program, I primarily have women asking me, "Will I get bulky?" This is an excellent discussion for many individuals and lets me touch on why getting bulky is the least of your concerns regarding a strength training program.

Many women have expressed a fear of getting bulky with strength training. The primary reason is that most women don't want to resemble the bulk of men. So what MUST occur for a person to increase girth in their muscles?

For one, there must be consistency. A consistent strength training program with progressive demand must occur for the size of the muscle to grow.

Number two, there must be a progressive overload. What is progressive overload? Strength training to the point of failure is required to put a demand on the muscle to encourage it to grow. It is hard to get "bulky "without strength training to failure.

Point number three is hormones. Men and women, after the age of 45, go through a transition in their life hormonally. Women will be close to or enter the stages of menopause, and men will start a dramatic decrease in testosterone production in their bodies. Because of these facts, muscle mass and improvement in strength are challenged.

Essentially, the worry of women getting bulky with strength training is grossly misunderstood.

Five Reasons You Can't Afford to NOT Strength Train

#1: Muscle Mass Shrinks With Age: After the age of 45 for men and menopause for women, our ability to produce increased muscle mass is affected. Men start to reduce testosterone, thus affecting muscle mass dramatically. Women lose estrogen and any testosterone left in their bodies, making them susceptible to osteoporosis and muscle weakness.

#2: Increased Fall Risk: Without good muscle mass, our body cannot produce the coordination and balance needed to respond to the body becoming off-balance. We might get bumped, stumble, or trip- and we cannot correct ourselves well. Many falls are related to the lack of strength in the legs.

#3: Fatigue: Tired of feeling tired? By mid-afternoon, are you looking for a recliner? Fatigue in the afternoon may result from a lack of muscle. Without proper muscle strength, the body must work harder to achieve mobility and independence. What is the result? Fatigue. We feel more tired and worn down and want to sleep more often.

#4: Balance: As mentioned in fall risk, our balance is greatly affected by a lack of muscle mass. Why? We need coordination of movements to help respond to the world's demands. Without proper muscle mass, we tend to perform more daily tasks while holding onto surrounding objects for safety and have more difficulty getting out of our chairs. Balance is greatly affected without proper strength.

#5: Preservation of Life: Without the ability to freely and safely move, we are limited socially. We need proper mobility to stand, walk, get in a car, and ascend stairs safely. Without adequate strength, our social lives are at a significant deficit.

Ok, Team. Let's revisit our initial concern.

Women (primarily) worry about strength training as they do not want to get bulky. I get this, but the matter is overblown. Women can gain strength like men, but their genetic and biological physiology makes it difficult to get "bulky."

Plus, as we age, this becomes even less of a concern. If you are over 50 years old, getting bulky is not a concern.

Not strength training for fear of getting bulky is a colossal mistake.

What affects our mobility and independence as we age into our 70s, 80s, and 90s is the LACK of strength!

Therefore, one of the best things you can do today is to improve your muscle mass, strength, coordination, and balance.

People tend to fall, fracture bones, have difficulty getting out of a chair, and cannot live independently due to weakened muscles. I would have to say NOT doing strength training due to the worry of getting "bulky" is one of the greatest mistakes a person can make for their health and mobility.

Keep Moving!

Helping people like you stay independent and mobile and preserve life is one of my greatest joys. Thanks for reading today, and feel free to email, call or contact me regarding any questions you may have about bettering your health and wellness.

• The author, Rob Sumner, is a Doctor of Physical Therapy and owner of Sumner Specialized Physical Therapy. He's happy to answer any questions about this article, wellness, or physical therapy overall by phone at (509) 684-5621 or by email at Rob@SumnerPT.com