Not exactly, but the things you're saying here are common myths. This is a long answer to your question, but I hope you'll read it to get the facts.
While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train properly. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer.
Our society and pop culture seem to associate weight training with oversized muscles, but that’s extremely difficult for most people (especially women) to achieve. The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis, a loss in muscle mass of about 2-5% per year, which slows metabolism (and can result in weight gain).
So to answer your question-- when strength training, it's important to lift enough weight and do enough repetitions to exhaust your muscles. I'd recommend lifting a weight that is heavy enough to challenge you (but you can maintain good form with) and fatigue your muscles within 8-15 repetitions.
Let me know if you have any more questions.
Coach Nicole
ALY-GATOR 10/9/07 10:50 P
I heard that when working out, more reps with lighter weights tones your muscles, while fewer reps with larger weights builds your muscles and makes them bigger. Is this true? And if it is, should people stick to the lighter weights/more reps to look slim as opposed to ripped and buff? Because I'm really not interested in having huge biceps...haha.
