| Many chronic conditions such as diabetes, heart disease, and low back pain have a strong association with carrying excess weight (particularly excess fat mass). As such, many conversations I have with my clients revolve around the most effective way to lose weight whilst improving body shape and functional capacity. |
One of my first recommendations is that the client commences regular strength training, with the aims of increasing lean muscle tissue and increasing metabolism (the rate at which we produce energy). Strength training is the use of resistance to induce increased muscle size and improved muscle function which, in turn, leads to an increased ability to produce and utilise energy. Strength training is a vital component of any exercise program and is very effective in accelerating the process of weight loss. However, it is imperative that a thorough initial assessment is undertaken before commencing a strength training program, so that each program can be carefully tailored to suit each individual’s specific needs.
| For many male clients, the mere mention of strength training is the motivating factor behind getting them started with their program! However, for female clients, their first comment is usually: “But I don’t want to ‘bulk up’!” So if you’re female and you’ve been prescribed a resistance training program, should you be concerned about “bulking up”? | 
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Let’s address the typical concerns that surround strength training for females, that strength training causes females is not helpful for weight loss, but creates bulky muscle and results in weight gain.
Think of an example of a group of people in our society who would fit the picture of being “bulky”: bodybuilders! For the most part (depending on their category), they are very large men with loads of muscle bursting out of their shirts, struggling to walk properly. The question I ask my female clients who are scared of bulking is: “What do you think bodybuilders do in their training to achieve this look?” The answer? They train for hours every day at an extreme intensity, eat a very strict diet, and achieve at least 8 hours of sleep every night. So to achieve muscle bulk, you basically need to train every day at your maximum effort, while maintaining extremely strict lifestyle habits outside of training hours.
What about female bodybuilders? Consider the physical size differences between male and female bodybuilders. Males and females have different concentrations of testosterone and oestrogen – and of course, these differences are central to the distinction between male and female reproductive system development in the first place! But what’s important to know here is that, because females have less testosterone and more oestrogen than males, it is simply not possible for females to “bulk up” to the same degree as males in response to resistance training (given normal hormone levels).
But what about weight gain resulting from strength training? Firstly, understand that your body weight is made up of a variety of tissues, primarily your bones, muscle, and fat. So weight gain is possible from effective strength training…muscle weighs more than fat, so your strength training may result in muscle mass increases that exceed your fat mass losses in the early stages of commencing a training program. But this is actually a good thing! By increasing your muscle mass, you increase your resting metabolic rate, which means that your body continues to lose fat mass even when you aren’t exercising.
The goal for our clients to achieve the best possible weight loss outcomes is to make strength training a regular habit complimented by healthy eating and cardiovascular training. Performing strength training 2 to 3 days per week will result in the gain of muscle tissue (not muscle bulk) and the loss of fat mass. During the initial assessment, we test our client’s fat and muscle mass which helps us set measurable targets to help them achieve their weight loss goals.
No matter what an individual’s goals may be, strength training is an essential component of all exercise programs. For those who carry excess weight, strength training is one of the best ways to maintain weight loss over time as well as improving your overall ability to lead a fully functional life. Modern media has led many females to believe that gaining muscle will result in a bulky appearance and even unnecessary weight gain. To achieve weight gain through muscle bulk requires an exceptional commitment to a very intense resistance training regime and strict dietary habits. For my clients, achieving healthy increases in muscle mass and successful fat loss requires a commitment to strength training 2 to 3 times per week with an adoption of healthy eating and lifestyle habits.
Written by Rory Scott, Accredited Exercise Physiologist.
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