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If you coach or train women, these are common client requests. As a result, they may hesitate — or flat out refuse — to lift heavy weights or do any kind of resistance training, for fear of turning into the Incredible Hulk. Inevitably, every single hand goes up, usually along with some groans of frustrations or laughs of acknowledgment. I used to struggle with this, too. I know that resistance training has so many benefits for women, ranging from physical strength to a sense of personal empowerment, not to mention many of the aesthetic goals my clients were looking for.

I used to feel a strong urge to just tell my clients or prospects they were wrong. How do you stop all the frustration and actually help women who are afraid of getting big and bulky? Muscle on women is often portrayed as unfeminine and unattractive. It was all light weight and high reps for me! During one workout, someone asked why I was using such light weight on the leg press machine, and I replied:.

While those days are long behind me, I understand firsthand the fears your clients have. Is it even true? These types of activities certainly have their own merits, but the notion of lengthening muscles is a huge misconception. We mean no disrespect to Pilates, yoga, barre, or any other practice. Muscles have a point of origin where they start and a point of insertion where they attach. At both of these points, tendons connect muscles to bones. Stretching does increase range of motion which might explain why muscles might feel longer after doing Pilates or yoga , but as a growing body of research shows, this has little to do with actual lengthening of the muscles.

Instead, the change takes place in your nervous system. Progressively overloading the muscles to get stronger means continuing to challenge the muscles as strength increases by doing any of the following:. Progressive resistance training can also result in a leaner appearance. The more muscle mass, the higher the calorie burn during exercise and during recovery from exercise.