As a personal trainer, I hear many different concerns from clients regarding the building of muscle. The most common concern comes from women afraid of eventually looking like a “bodybuilder” from strength training.
Most people are well aware lean muscle tissue is lost with ageing. This process, known as sarcopenia, can be slowed down, halted, and even reversed with the properly applied strength training program. In the instance where an individual has lost muscle mass due to sarcopenia, their goal should be to regain or build lost muscle.
An individual whose goal is to get toned and / or lean is referring to the process of losing excess fat and enhancing muscular tonus and mass, also known as “bodybuilding”. Technically, these two scenarios involve people whose goals match up to those of a competitive bodybuilder.
There are a number of variables that make a competitive bodybuilder stand out from the rest of the crowd. The first variable would be the genetic potential of a given individual. Some of us have a genome that tells our body to stop producing muscle, as the body sees this muscle as extra luggage that is metabolically expensive to keep. Others, although an extremely small percentage of the population, are missing this gene and have an amazing ability to produce and preserve muscle mass. In other words professional bodybuilders simply have a greater ability to increase muscular size and density, even if they are performing the exact same workout and eating the exact same amount of calories as you.
Another variable to consider is that most women cannot (naturally) build as much mass as most men. The whys and hows of this phenomenon are related mostly to hormonal differences. Steroids, which are essentially synthetic hormones, support production of muscle mass at a faster rate, but come with loads of potential side effects. Most bodybuilders today are using some type of performance-enhancing drug on top of their, already impressive, natural frame.
The last and one of the most important variables that separates a competitive bodybuilder and a person looking to improve their level of muscular tonus and density through weight training is what I like to refer to as “smoke and mirrors.” Professional bodybuilders will shave their entire body, frequent the tanning salon, grease themselves up with oils to make their bodies reflect the tremendous lights that shine down on the stage and cut their body weight to single digit body fat by using unsafe, drastic crash diets days before a competition to make their muscles appear much larger.
For these reasons, most people need not worry about gaining “too much” muscle mass while resistance training. If you have the genetic potential to build large muscles, you will generally already know. Keep in mind that when the average individual increases muscle mass, it will not be to the degree of those with exceptional genetics. The extra muscle you create from resistance training will translate into increased muscular tonus and enhanced physical shape, which most people strive for on some level.
At any age, and any shape, resistance training is extremely important. If you are still concerned about gaining too much muscle mass, have your trainer test your body composition periodically. Otherwise, continue your strengthening program because maintaining muscle mass, strength, and mobility as you age are the main objectives of exercise.
