Strength Training for Longevity: “Will I get Bulky?"
Here’s a question I get every once in a while:
“Won’t lifting heavy weights make me bulky?”
It sure is possible! But…
Are you concerned about turning into an F1 Driver every time you get behind the wheel?
And are you worried you’ll start winning marathons after you decide to start jogging?
Of course not, that’s ridiculous!
Well, the same thing goes for the vast majority of us practicing strength training.
Doing all this might get you to bulk-land:
Consistently dedicating priority to lifting: 3+ days/week for 5+ years
Clean health practices at 90% adherence (circadian health, steps, hydration, stress…)
Nutrition at 90%+ adherence: meal planning + prepping, macro counting, carrying your own food everywhere, possibly turning down treats, etc.
Utilizing a training plan that optimizes all the principles that point to the goal of getting swole
Favorable genetic make-up
So yeah, Getting Bulky is a Very Challenging & Intentional Task.
Now. Would you want to hear what doing a REASONABLE amount of all that stuff — the workouts, the eating, the rest, etc. — will do for you?
Here’s how strength training actually transformed a real-life woman’s life.
My 48-year-old friend Nancy is a consistent adult exerciser. Over the past many years, she has been a recreational jogger, led an absurd number of fitness classes, and played bootcamp and CrossFit for about 10 years. Through most of that time, she would describe her energy as cyclically moderate-to-in the toilet, and her appearance as anywhere between small & fluffy to fluffy-thick.
Then about a year ago she tried new sport, and her body started to morph. Her strength rocketed upward while her body fat slowly decreased.
What did Nancy change to make this happen?
She got consistent with strength training, getting her steps in, and eating to fuel her body!
Today she continues to strength train consistently-not-crazily, eat like a Hummer, and run like a Prius.
A full year in, she’s got zero concern for being able to stick to her new eating behavior, have enough energy to keep getting stronger, or continue getting her workouts done. Because it’s all planned at a level that is manageable for the long-term.
Here are some physiological facts that are relevant to Nancy's physical glow up through strength training:
1. More muscle creates a higher daily energy expenditure. True, a pound of muscle will burn an average of only 96 more calories than a pound of fat per 24 hr period, but as usual we need to look at the long game. A year of 96 more calories really adds up!
2. Consistent strength training will keep our endocrine system healthier than the absence of strength training (read: makes our metabolism work better).
3. Muscle has a higher density to fat (1.1 vs. 0.9g/ml), meaning that it takes up less space than fat. In theory, Nancy’s training could lead to her shopping for a smaller “dress size” even while maintaining her overall body weight.
4. Consistently eating enough food -- protein especially — alternating with periods of reduced overall energy intake, allows the body to alternately make muscle and decrease body fat.
5. Consistent intentional movement and/or exercise on every day of the week leads to better nighttime sleep, and more consistent behaviors that support her movement.
Nancy is loving her newfound strength, energy, confidence, and shape.
Are you ready to start planning how you will thrive through the next half of your life?!
Want some coaching to help you get there? I'm currently accepting clients for training that goes well beyond meeting once per hour to count your reps. We cover - well, all of the above (foundational habits, strength/mobility, nutrition)!
Get more info here.
