Behemoth Betty

Betty: “Weights? But won’t they make me look like a behemoth?” 

Trainer: Betty, you’re 5’8 and weigh 53kilos. I’m 5’10 and 80kilos and I’ve been trying to become a behemoth since I first watched Heman as a kid 25 years ago, to no avail.

Time and time again I’ve heard and responded in the same manner to female clients and women in general about weight training

Ladies the correct weight training isn’t going to make you “bulky” or a “behemoth, so just chill. 

I know venturing into the “heavy weights area” can be daunting at first and you will be greeted with men and their big muscles, protein shakes, odd grunts. But those same men, for the most part, will be more than happy to help you if you ask. (Plus he might be the man of your dreams).  Blush! lol


Now the use of weights or resistance training in the gym is just a tool to help you achieve a specific goal. Like any other physical activity, the actual act of doing it is less important as the way you do it. Weight training for females isn’t for the sole use of the aspiring female bodybuilder or figure athlete.

Confused by this statement?

Think about the different ways you can move across 500 meters. You can shuffle along like a little old lady. Or you can stroll. Or you can jog. Or you can run. Or you could go as hard as you can, then pause, and go as hard as you can again. Regardless of how you travel the 500 meters, it’s still the same 500 meters. This seems to be the common mindset for many women when it comes to how they do weights. Women will tend to lump all weight training into one category and think that all types of training will generate the same result. I hope you can now see the flaw in this thinking.

Going from point 1 to point 2 is NOT the point. The point is how you do it.

Weight training for women (and men) is the greatest tool we have at our disposal for controlling, manipulating and overhauling all of our body goals. Be it:

• fat loss
• muscle building or muscle toning
• endurance
• relative strength or maximal strength, or
• rehabilitation

Sadly it is beyond the scope of this post to explain exactly how to train for each goal.  You can’t train for all goals at the same time either, it’d be like a fox trying to chase ten different rabbits at the same time! What I can tell you is that a few key elements can give you profoundly different results, like:

• the weight load your lifting
• training intensity
• tempo of movement
• rest, and 
• repetitions.

Below is an image of Lori Harder who is a bikini figure model. I know, you’re thinking I could never look like that but hear me out on this one…Lori is five foot eight and weighs 56.5kgs. This slim young lady spends the majority of her time lifting weights and doing resistance training pretty similar to what a man would do to achieve this kind of body. Does she look like Lori the behemoth? Me thinks not! This is a slim, petite woman who has trained in such a way that she is strong and yet looks nothing like a bodybuilder…or a behemoth 😉 

Moral of the story? Every female should and can use resistance training as part of a balanced health, fitness and body control regime. No man ever looks at weights and morphs into Heman (although their egos tell them differently), so don’t worry ladies, you won’t either.  🙂

Stay healthy.


Ruben Ares
Personal Trainer and Soft Tissue Therapist

Ruben Ares has over 10 years of experience in the fitness industry. If you’re keen to learn more about how you can train with him, get in touch on the email above.

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