Posts Tagged ‘Testosterone’

I cannot not even estimate how many times I’ve heard some form of the phrase “I don’t want to lift weights because I don’t want to bulk up,” from females who are either interested in starting an exercise program, or who have an exercise program but aren’t liking the results they’re seeing.  So is it true?  Are you really going to bulk up when you do resistance training?  Girls this article is for you, and I’d like to take some time today to explain why you shouldn’t worry about “getting too big.”  Tomorrow I will give you some incredibly important reasons to use resistance training in your work outs.

If I could give you a one word reason as to why women will not bulk up like guys do it would be: Testosterone

What is testosterone? 
Testosterone is  hormone that promotes muscle growth.   The brain sends a signal for testosterone to get released from the testes (men) or the ovaries (females).  When this happens, the released testosterone travels through the blood stream and into the surrounding tissues, including the muscles.  When the testosterone reaches the muscles it has an “anabolic” or muscle-building effect.  Without getting too scientific about it, your testosterone levels have a very direct effect on the growth of your muscles.

Resistance Training and Testosterone:
One of the reasons that people associate working out in the gym with muscle growth is that resistance training causes an increase in testosterone levels, which in turn leads to the aforementioned anabolic effect on the body’s muscles.  According to The National Strength and Conditioning Association’s (NSCA) Essentials of Strength Training and Conditioning, men experienced a significant rise in blood-testosterone concentrations following a high-intensity resistance training bout.  NSCA also found that the heavier the resistance, the more testosterone produced.  After 2+ years of resistance training with very heavy weights, men saw a noticeable change in their testosterone levels.

Why women shouldn’t be afraid use resistance training:
The next time you walk into your local health club or rec center, take notice of where all the women are at.  For the most part, you’re going to see a lot of women doing cardio and a lot of women doing some kind of mat exercises like abdominal work or stretching.  There will be some exceptions of course, but you will see only a very small percentage of women in the weight room.  One common reason for this is what I referenced earlier, a fear of getting bulky when their goal is to lose weight and lose inches.  The reason women SHOULD NOT worry about this:  According to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men.  15 to 20 times LESS testosterone is a HUGE difference.  If you are also careful to keep your sets in a normal 8-12 rep range, you will ensure that resistance training does not greatly spike your testosterone levels.

That’s all for tonight.  Check back tomorrow as I will give you some important reasons to start doing resistance training as soon as possible if you want to reach your goals.

Thanks for reading!

Adam Reeder, cPT
Adam@GetFunctionalTraining.com
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