I am afraid to lift weights because I don’t want to get bulky. This is a statement I often encounter from potential female clients. Will I look too muscular? The answer is a resounding NO. Ladies, you will not get bulky from lifting weights. However you will decrease body fat, increase strength, improve balance, reduce injury occurrence, and increase your confidence!
Females will not get bulky or gain large amounts of muscle mass as they do not have the hormones (testosterone) that males have. In addition muscle mass in males is distributed to the upper body whereas females will not gain nearly as much upper body mass.
Gain all the benefits that come with lifting weights by focusing on complex full body movements such as squatting, deadlifting, and pressing. Your rep scheme will depend on your goal but women looking to improve body composition should perform 3-4 sets of 6-10 reps per compound movement.