How to Get Stronger Without Bulking Up

Many people believe that strength is directly proportional to a person's muscle size. This is not true. There are many different types of muscles and everyone has a slightly different body type. Building strength is possible without bulking up. Gaining some muscle is also healthy and speeds up metabolism. Lifting light weights with high repetitions will help you gain strength and tone up without gaining bulky muscles, as will working out with machines, performing interval training and using your own body weight to work out.

Things You'll Need

  • Lightweight dumbells
  • Yoga mat
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Instructions

  1. Weightlifting

    • 1

      Lift several different weights of dumbbells to find the weight that feels light to you. You do not want the weights to be so light that you can do 30 repetitions of an exercise easily, but weights that feel easy to lift at first but make your muscles burn after about ten repetitions.

    • 2

      Lift dumbbells that are slightly lighter than the ones you will use for your workout to warm up your muscles. Lift 12 to 15 repetitions.

    • 3

      Lift three sets of 12 to 15 reps using your workout weights and concentrating on only one or two muscle groups. Your muscles should really burn on the last set, giving you a toned look without bulk. Performing the same number of repetitions and sets using resistance weight machines will also provide similar results.

    Interval Training

    • 4

      Run quickly or cycle quickly for 30 to 60 seconds. One way to gain strength is to push your muscles while performing aerobic activity.

    • 5

      Run or cycle at a normal speed, allowing enough time to catch your breath and for your heart rate to return to a normal easy aerobic workout rate.

    • 6

      Run or cycle at a quick speed again for 30 to 60 seconds. Continue alternating speeds for five to ten intervals. By increasing your pace at intervals, you force your muscles to work harder than normal, which makes them stronger.

    Body Weight

    • 7

      Perform pushups on the yoga mat to strengthen your back, shoulders, abs and arm muscles. Do as many pushups as you can at a time. For easier pushups, rest your weight on your knees instead of your toes.

    • 8

      Pull your body up as far as you can on a pull-up bar. Many parks have pull-up bars. Perform as manyt pullups as you can as pullups work your entire upper body and will strengthen it without adding bulk.

    • 9

      Place your feet shoulder width apart and bend at the knees in a squat, keeping your back straight. Squats will strengthen your leg and glute muscles. Pretend that you are sitting in a chair and stop when your knees are at a 90 degree angle directly above your toes. Place your weight in your heels. Repeat the squats as many times as you can.