Gemma Atkinson’s personal trainer, Elliott Upton, has revealed a pervasive fitness lie that he believes significantly hinders women’s progress in the gym: the misconception that weight training inevitably leads to a “bulky” physique. This enduring myth, according to Upton, prevents women from embracing strength training and consequently, causes them to miss out on its profound benefits for overall health and fitness.
The Enduring Misconception of Bulk
The idea that women will become “big” or excessively muscular by lifting weights is a long-standing falsehood that Elliott Upton, co-host of the Just As Well podcast with Gemma Atkinson, passionately debunks. He notes that despite decades of evidence to the contrary, this belief continues to deter women from engaging in beneficial strength training regimens. Upton emphasizes that gaining significant muscle mass requires specific conditions, often involving a substantial calorie surplus or, in some cases, chemical assistance, rather than simply incorporating weight training into a regular fitness routine.
Why This Myth Persists and Its Impact
The fear of “bulking up” is a primary barrier that prevents many women from venturing into the weights section of the gym. This fear stems from a lack of understanding about how women’s bodies typically respond to resistance training. Women naturally have lower levels of testosterone compared to men, making it physiologically challenging to build the same degree of muscle mass. By shying away from weights, women are inadvertently limiting their potential for strength, improved body composition, and long-term health.
The Undeniable Benefits of Strength Training for Women
Elliott Upton, who designed Gemma Atkinson’s strength-focused training plan, is a staunch advocate for women prioritizing strength over mere aesthetics or weight loss. He highlights numerous advantages of incorporating weight training into a woman’s fitness routine:
Enhanced Muscle Mass and Bone Density
Strength training is crucial for building and maintaining muscle mass, which naturally declines with age. This is particularly vital for women as they approach and enter perimenopause and menopause, periods during which hormonal changes increase susceptibility to muscle and bone density loss. Consistent weight-bearing exercise helps to counteract this decline, supporting skeletal health and reducing the risk of osteoporosis.
Improved Metabolism and Body Composition
Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. By increasing muscle mass through weight training, women can boost their resting metabolism, aiding in more effective weight management and fat loss. This shift in body composition leads to a leaner, more toned appearance, often desired by those who fear “bulking.”
Increased Strength and Functional Fitness
Beyond aesthetics, strength training significantly enhances functional fitness, making everyday tasks easier and reducing the risk of injury. It improves overall strength, posture, and coordination. For instance, Upton points to the deadlift as a highly effective full-body exercise that builds strength, improves posture, and supports metabolic health, making it a cornerstone movement for women.
Boosted Confidence and Mental Well-being
Achieving strength goals can profoundly impact a woman’s confidence both inside and outside the gym. Overcoming physical challenges and witnessing tangible improvements in strength can lead to a greater sense of self-efficacy and empowerment. This mental fortitude extends beyond physical activity, positively influencing other areas of life.
Hormonal Health and Longevity
Upton also emphasizes the importance of strength training in relation to hormonal health and longevity, particularly for women. He advises women to work with their menstrual cycles, not against them, and recognizes the significant benefits of muscle mass for overall health as they age. Muscle is considered an organ that individuals have direct control over, and maintaining or increasing its size provides a crucial buffer against illness and decline in later life.
Overcoming Gym Intimidation
Elliott Upton acknowledges that gym intimidation is a real concern for many women, especially when it comes to the weights area. He encourages women to overcome this apprehension by recognizing that everyone starts somewhere and that the perceived scrutiny is often far greater in one’s own mind than in reality. Starting with proper form, even with lighter weights or resistance bands, and gradually progressing is key to building confidence and proficiency.
By challenging the outdated “bulky” myth and highlighting the comprehensive benefits of strength training, Gemma Atkinson’s PT, Elliott Upton, aims to empower more women to embrace weight training as a cornerstone of their fitness journey for long-term health, strength, and confidence.
