Weight training doesn’t have to make you bigger

When I first started out in the fitness industry, I used to ask clients what weight they thought they could lift. After a while, I saw an interesting trend in the answers.

While men always exaggerated the amount in case they seemed weak — ego driven, us? Surely not — women almost always went for the lowest weight, their reasoning being "if I do weights I'll get big".

This is one of the most common misconceptions in fitness — as I was reminded in a class recently, by someone worried about the effect a 1kg weight might have on her ability to fit into her skinny jeans.

Without getting technical, the principles of weight-training work like this: bulking up is the result of increased muscle mass, usually accomplished by "overloading",
ie lifting heavier weights for a lower number of repetitions per set — say one to six reps for four to six sets.

A lean, toned look requires medium weights and higher repetitions — typically, 12-15 reps, for one to three sets, depending on fitness and the total number of exercises involved.

Diet also plays its part in achieving a specific look, but that's another subject. In fact, for women, some form of weight training offers real benefits. None of them will turn you into the Incredible Hulk.

* You will become physically stronger but you need not become any bigger.
* You may even get a little slimmer — an increase in lean muscle increases your resting metabolism, so you'll lose body fat.
* You'll build up bone density, decreasing the risk of osteoporosis.
* You will reduce your risk of injury, back pain and arthritis.
* You will reduce the risk of heart disease & diabetes.

In short, weight training can help you stand taller, stronger, straighter and for longer. Even in your skinniest jeans.

David Higgin is a co-founder and Master Trainer at TenPilates, tenpilates.com