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“I know I should lift weights, but I don’t want to bulk up.”

Have you or anyone you know ever said that? We hear it all the time during our intros. When we start diving into goals, we often hear people say something along those lines. Here is what you need to know about lifting weight versus getting bulky.

We all need to lift weights if we want to age well and avoid chronic disease and avoid the nursing home. It is imperative that we keep of muscles and joints string and mobile. You have probably seen the Life Alter commercial where the senior citizen falls down and yells, “Help! I’ve fallen and can’t get up!” That’s what we want to avoid. And to do that, we need some form of external resistance training. The best way to get that training is by lifting weights. Free weight specifically. Without getting into the weeds on this topic, free weights are far superior to machines, as they recruit more muscles, and more importantly, small muscles that assist in proper motor function.

 

Now for what you really came here for, how to lift weights without getting bulky. To do that you need to start my reframing your perception of what lifting weights does. When we lift, we cause muscle contractions and make micro tears in the muscles which are quickly repaired resulting in more dense muscles that may have more muscle mass. This in and of itself will not make you bulky. To get bulky, you need to lift heavy, near maximal weights, at relatively high volume AND consume a lot of food. Like a lot, way more than you comfortably want to eat.

 

Think about Arnold Schwarzenegger. In his prime, that guy was HUGE. How did he get that way? Lifting really heavy weights, lots of times, and consuming thousands and thousands of calories of food. Probably not a life you want to live.. me either!

 

For the average person, lifting weights will complement your health and longevity, not make you bulky. Yes, you may notice some more muscle definition, but that’s the tone you are after! Yes your clothes may fit different, but that’s a good thing! Don’t worry about getting bulky because the truth is, you most likely won’t!

 

One of the amazing things about what we do at CrossFit 286 is coaching. You know you need to lift weights but don’t want to get bulky, we can help you! Your coach will customize your plan to support those goals. If you feel like you are getting too bulky, tell your coach and they will adjust your plan! Ready to get started? Book your intro through this link:

https://app.acuityscheduling.com/schedule.php?owner=17540487&appointmentType=9777703

 

See you soon!

 

-Al

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