Last week the Fit is a Feminist Issue Facebook page posted this article from Today.com: Strength Training 101: Is it better to lift heavier weights or do more reps?, written by a personal trainer and weight-loss coach, suggesting there are ways to get “sleek and toned” muscles and ways to “bulk up”. (Sam’s Note to Self: When postings for discussion, make that clear!) Almost immediately, Jennifer F. responded with “Wow, was that written in the 90s? There are a couple of valid points in there, but I thought all that was debunked years ago?” then linked to an article from Stumptuous.com: Lies in the gym.
Thanks Jennifer, you saved me a few steps! I was about to hunt down a debunking article myself.
The author does not lift weights heavier than 7 pounds to avoid bulking up her shoulders, back and chest. Now I’m all for lifting appropriately and I’ll never say 7 pounds isn’t enough if that’s what your body allows but avoiding more than that to prevent bulky muscles seems like a strange limitation to put on one’s self. Most of the coaches I have spoken to over the years have laughed at the idea of women accidentally becoming bulky from weightlifting, because that has just never happened. The women I know who have competed in body building competitions have worked extremely hard, strictly monitored food intake in the days leading up to competition and have looked amazingly muscular, but not what I’d call “bulky”.
COVID closed down the gym for a while and I’m still trying to get my groove back, but at the height of my sportzing career, I was lifting 5 days a week, and was going for strength. My bench press was 160lbs shortly before we went into lock down and my partial deadlifts were 275lb. My traps were well defined, and still mostly are, as were my biceps and triceps. No matter how much I lifted though, I couldn’t get really big muscles.
I have been lifting weights for 10+ years now. I’m strong enough to open my own jars, help my husband lift heavy appliances off the back of the truck, and I broke up a significant share of concrete after tearing down my barn, using only a sledgehammer and my own power. I lift heavy bee boxes because my husband made it clear he had no intention of becoming a beekeeper, and if I was going to become one, I needed to figure it out.
I have put on weight over the last few years, surprisingly not during lockdown, but from so much work travel in the few years before that. You can’t eat in restaurants every night with at least one glass of wine or beer at dinner, without adding to the waistline, and it’s been hard to remove it. That is my “bulk” and it seems to be very attached to me. I call that my protective cover, but under all that, my muscles are solid and capable and I’ll lift as heavy as I can for as long as I can.