Lots of women fear getting too big and bulky from lifting weights and taking creatine supplements. But the YouTuber and Doctorate in Sport Physiology, Dr. Mike Israetel, recently debunked this notion, highlighting how the female physiology would prevent this from happening.

Dr. Israetel hosted the noted American actress, Jennifer Garner, in a recent episode of his podcast. During one of their discussions, Garner highlighted how many women have a misconception about getting excessively muscular if they consume creatine supplements and lift weights. While the Elektra actress called this belief "insanity," Dr. Israetel gave a better explanation of why it was wrong.

"You’re working against female genetics and female physiology, which is not the right card to draw to gain as much muscle as possible. The really big one is diet. I think, if you take a lot of protein and creatine and you lift a lot and then you start eating like the world’s coming to an end, you’ll gain weight, and most of it will be fat. But it’s highly unusual to see females gain muscle so radically that it throws off their aesthetic."

Besides debunking the ambiguous narrative, Dr. Israetel also mentioned that lifting weights and resistance training, along with proper creatine and protein intake, can actually help reduce weight rather than make women bulkier.

He said, "If they train in resistance training and eat plenty of protein, but they lower their calories to below maintenance, they actually end up losing weight."

He also highlighted that this process can help women gain muscle mass even as they lose weight. Dr. Israetel light-heartedly mentioned that such muscle gain would make most females look like the prime form of Garner, instead of making them big and bulky.

So, let's learn a bit more about the workout specifics of how females can achieve such a build.

Weight training exercises that help females build muscles

Dr. Israetel's emphasis on diet spoke volumes about why it is pivotal to restrict women from getting bulky. But if that can be controlled properly, women can certainly achieve a much better-looking physique by building muscle with weight training.

So, considering that one is maintaining the dietary part of the drill, here's a look at a few weight training exercises that can help women build muscle mass, according to Ace Fitness.

• Squats
• Shoulder presses
• Deadlifts
• Chest presses
• Biceps curls
• Tricep kickbacks

To women, now that you know how lifting weights with a proper diet can improve your aesthetic instead of ruining it, are you thinking of following the plan?

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Written by

Souvik Roy

Edited by

Ashvinkumar Patil