Bulking Up Fear: Exercise Misconceptions
A lot of people avoid strength training because they are afraid of bulking up. However, the results they fear the most have little to do with actual strength training. There are many physiological factors that go into the results of strength training. Chances are, adding strength training into your exercise routine will not cause a huge increase in muscle mass.
Strength Training and Women
The fear of bulking up is often seen in women. They prefer a more toned look to huge muscles. However, physiological differences in women mean that they won’t necessarily bulk up after starting strength training. First off, females have a higher percentage of slow-twitch muscle fibers than men. These types of muscle fibers do not have as much potential to increase in size than fast-twitch muscles. Additionally, women have lower testosterone levels which also can affect muscle mass. Another reason women should not fear bulking up is because they have a higher percentage of body fat, which can mask the effects of strength training. More than this, what may appear to be an increase in muscle mass could just be a decrease in body fat.
Other Complaints
The fear of bulking up is also commonly seen in runners or other endurance athletes. A huge increase in muscle mass could mean a decrease in speed. Therefore, they solely focus on cardio when it comes to their training regimen. However, numerous studies have shown that adding strength training into their routine can greatly increase performance of endurance athletes. Additionally, strength training plays a huge role in injury prevention. The key to not bulking up is focusing on intensity. Endurance athletes do not need to spend hours in the gym to see results. Just adding high intensity strength training two times a week can greatly improve their training.
This is true even for non-competitive athletes. The recreational runner can see improvements with strength training as well. It helps to increase endurance. Adding strength training twice a week will not cause someone to gain huge amounts of muscle mass.
Why You Should Start Strength Training
Bulking up does not come with strength training alone. In fact, strength training is important for a healthy lifestyle. You do not need to be a serious athlete to benefit from it. Most people who start strength training find they are able to go about their daily lives feeling better. They can perform everyday activities with ease. Don’t let the fear of bulking up stop you from experiencing the benefits of strength training.
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About the author
Dwayne Wimmer founded Vertex Fitness Personal Training Studio in 2001, excited to bring a new concept about personal training to the people of Philadelphia’s Main Line in Pennsylvania. Driven by knowledge and results both, while a strength coach at Villanova University, he worked closely with world class athletes such as Brian Westbrook, formerly of the Philadelphia Eagles, on strength training and conditioning for optimal performance. Dwayne’s client base extends much further than world class athletes. Along with athletes, he works with adolescents to seniors, and he’s a highly acclaimed and sought out personal trainer who has received numerous awards, such as Best of the Main Line Personal Training Studio and Best Main Line Personal Trainer. Through efforts and a driving passion to bring the “professional” to the fitness industry, Dwayne co-founded the Fitness Leaders Alliance in 2013, which is an organization dedicated to the training of more highly qualified personal trainers. Its focus is on ethical business practices, scientifically proven methods, and the realization that continuous learning is important in the fitness industry. A graduate of Missouri Western State University, Dwayne has a Bachelor of Science degree in Physical Education, with an emphasis in Coaching. Aside from personal training, he’s spent time as a physical education teacher, strength and conditioning coach, and a football coach, but has found his passion and home in the fitness industry, inspiring and reaching out to others. As a strong believer in continuing to learn, Dwayne has also taken classes at East Stroudsburg University toward a Masters Degree in Sports Management. Since June of 2013, Dwayne has co-hosted the podcast, “The Fitness Professional Show.” This provides a wonderful platform to help with his goals of creating a more professional fitness industry. And now, he can add author to his list of accomplishments, having created a chapter in the upcoming book The Soul of Success with Jack Canfield, renowned for the Chicken Soup series. To get to the point where he is now, Dwayne has always been thankful for the support of his father, a man who always believed in his mission and saw the need for what it was that Dwayne envisioned. During his free time, Dwayne is an avid motorcyclist who enjoys viewing the amazing landscapes and finding good restaurants to enjoy that are off the beaten path. He also takes advantage of opportunities to travel and experience many other cities while attending fitness seminars and giving presentations about the industry he is so passionate about. As a way to give back to the community that has been a part of his entire life, Dwayne has created Vertex Fitness PUMPED (People United Making Progress through Education and Donations), which provides support to area non-profits through a community-wide outreach effort. At this time, they help three non-profits per year in the Philadelphia area. For more information from Dwayne, you may contact him at (610) 525-6604, dwayne@vertexfit.com, or visit www.FitnessLeadersAlliance.com.