Weights + Lifting weights = Massive, bulky muscles. My equation there isn't necessarily true, especially for you ladies out there. Just like your eyeballs most likely aren't going to bulk up from reading about lifting weights, your body isn't likely going to bulk up from lifting weights, either. So keep calm and read on.
Science-y stuff nobody really cares about but I'm gonna go there anyway because I'm a self-proclaimed mad scientist: women have less testosterone response to exercise (almost no testosterone response, to be exact)(Kraemer et al, 1993), smaller muscle cross-sectional areas and a smaller percentage of Type II muscle fibers than men (Miller, Macdougall, Tarnopolsky, & Sale, 1993). The greater all three of the aforementioned, the greater your chances of getting jacked. Fortunately for you ladies (or unfortunately if you're aspiring to look like the Hulk) y'all lack the physiological culinary trifecta required to ever easily bulk up like men. So keep calm and read on some more.
Women should absolutely punish the iron in the gym! We've already established that you're not gonna Hulk out if you lift something heavy. You will, however, benefit from increased self-esteem, and reduced stress and depression from resistance training (Hatfield & Kaplan, 2012); furthermore, you'll increase bone density (Weir & Brown, 2012) which is great for women, given yalls predisposition to osteoporosis. If you're still freaked about getting bulky, simply train for muscular strength or muscular endurance and stay out of hypertrophy training and rest zones. And if you don't know how to train at a strength or endurance intensity, with appropriate rest intervals, feel free to signup with one of our trainers...or if you're looking to just Hulk out, contact us, too :)
Hatfield, B., & Kaplan, P. (2012). Exercise psychology for the personal trainer. NSCAs Essentials of Personal Training (2nd Ed., pp. 126-128). Champaign, IL: Human Kinetics.
5. Weir, J., & Brown, L. (2012). Resistance Training Adaptations. In J. Coburn, & M. Malek, NSCA’s Essentials of Personal Training (2nd ed., p. 77). Champaign, IL: Human Kinetics.
Fitness assessments can be excellent tools for determining baseline levels of fitness, and are crucial for developing individualized exercise prescriptions. They're also ideal for tracking changes that may have occurred through personal training over time. A typical assessment from GloboGym consists of basic height, weight, maybe blood pressure, and body fat, if you're lucky. Why settle for basic? At GetFhiit, our new client baseline assessment, and subsequent monthly reassessments, consists of 34 various measurements of body composition, flexibility, muscular strength, muscular endurance, anaerobic capacity, and cardiovascular endurance.
If you don't initially, and regularly, take client assessments, there is no way you can determine their initial fitness levels or monitor how they are changing over time; furthermore, you can't prescribe an adequate exercise prescription for any client if you don't have a quality baseline assessment on them.
Get assessed. Get FHIIT.
Here's a short article by the ACSM regarding fitness assessments: http://www.acsm.org/public-information/articles/2012/01/10/getting-a-professional-fitness-assessment