One of the main complaints I hear from women is that they have been lifting weights or doing a lot of high-intensity interval training (HIIT) which has made their legs bigger. This is why I decided to give some advice on how to lift weights without getting bulky.
So, if you’ve been lifting weights and noticed that your jeans and shorts became too tight, inner thighs started to rub together and your legs just generally look thicker and bulkier, this is the blog post you should definitely read.
I understand the struggle.
I’ve been in this exact same situation! I hated it, and I hated having big legs.
Being a personal trainer myself I was a bit conflicted because every other trainer always pushed heavy weight lifting (especially squats!), and that’s what I was expected to do.
But I didn’t like what it was doing to my body.
It wasn’t just my legs that were getting bigger either. My upper back was really broad and my crop tops and gym singlets didn’t fit anymore.
Overall I felt like a bigger, bulkier version of myself. I didn’t look slim and petite like I used to. BUT one big bonus that comes with a lot of HIIT and weight lifting, is that I had really well-defined abs.
All the photos of women on social media who lift heavy, always have solid abs.
I wanted to be able to know how to lift weights so that I could be toned with nice abs, but without getting big legs and becoming too muscular all over.
I now know how to exercise to get these results, and I want to share this with you.
IF LIFTING WEIGHTS MAKES ME MUSCULAR, WHY DO I STILL NEED TO DO IT?
I know you might think that you should just avoid weight lifting altogether and only do cardio right?
Well I’ve done that before too! I only did cardio and yes I was very slim. But I still always had fat around my hips and belly that I found hard to get rid of.
It wasn’t until I started lifting weights that the fat really started to disappear and I finally had abs!
Here are some reasons why it is still important to lift weights.
Lifting weights will give your body tone and definition
Any type of resistance training will build muscle – even if you’re lifting low weight and high rep, doing endurance based workouts, pilates, or even yoga – they will all build muscle.
But the thing is, you need muscle to give your body tone and definition. There is a certain way of lifting weights that will help you get toned without getting bulky, which I will talk about further down.
Lifting weights will help reduce body fat levels and prevent the “skinny fat” look
Having muscle also helps with keeping your body fat levels down. A lot of women (and men) who only do cardio and avoid lifting weights will look “skinny fat.”
Skinny fat is a term used to describe people who appear slim or skinny, but actually have quite a high percentage of body fat. I used to be skinny fat, and whenever I avoid resistance training, I go back to being skinny fat.
Lifting weights has lots of other benefits
There are SO many other benefits of lifting weights such as improved sleep, reduced stress, and anxiety, improved mood, lowered risk of heart disease, diabetes, and osteoporosis, plus lots more.
It really does benefit you both on the inside and out!
HOW TO LIFT WEIGHTS WITHOUT GETTING BULKY
As you can see, lifting weights does provide you with a lot of health benefits, and can change your body.
The way you lift weights will determine whether or not these changes result in you becoming bulky or slim and toned.
Exercises to get toned without getting bulky
The key to being able to lift weights without getting bulky is:
- The right exercise selection. Doing certain exercises that work your upper body, core, hips, butt and thighs, and avoiding certain exercises that make you bulky (these are discussed below).
- Lifting lighter weights. By lighter weights, I mean 1-2 kgs dumbbells, a resistance band, ankle weights or just your own body weight. Because the weight is lower, you will be doing much higher repetitions.
Using lighter weights with higher reps and doing different types of exercises, will not make you bulky.
It will build muscle in a way that will tone you up, without making you look bigger.
I use these ankle weights for almost all of my workouts. They’re quite affordable on Amazon and are great for travel!
Example workouts
This is an example of some of the workouts that you can do to tone up without getting bulky. These are all the type of exercises in my Skinny Legs eBook.
Pilates
Pilates exercises are exactly what I have been talking about. It’s lighter weight (often just using body weight or ankle weights) and focuses more on exercises to tone up your core and butt, rather than heavier exercises such as squats and lunges.
I’ve also been to a few reformer pilates classes and these are great for toning up without getting bulky!
The reformer machine uses resistance bands and a moving platform – it’s fantastic for your core.
Sometimes you will also use very light dumbbells in these type of classes for upper body work.
Swimming
Swimming is great for toning up your arms, and doubles as cardio!
When I used to do cardio only, I also did some swimming. My arms were really toned and I didn’t do any weights or boxing.
Yes, professional swimmers have bigger arms and shoulders, but they train twice a day, 6 days per week, and that is why this happens.
Swimming 1-2 times per week won’t cause you to become bulky.
Boxing
Boxing is amazing for toning up your arms really quickly, but not making them bigger. And it’s also great for your core too!
I notice a significant difference after just a few weeks of boxing. But just be careful about what type of boxing class you do.
I’ve been to a few classes that do more of a boxing circuit so it still includes a lot of squats, wall sits, burpees, etc. Try to attend a boxing class that’s main focus is boxing.
Exercises that make you bulky – avoid these
I know a lot of other personal trainers won’t like to hear this. The following exercises are great for your body, but they do build a lot of muscle and can make you bulky.
If you want a more lean look, these exercises should be avoided.
Also, I am mostly talking about exercises for mesomorphs and endomorphs.
Most ectomorphs can lift weights without getting bulky. But for the other two body types, these exercises should be avoided.
If you’re not sure about your body type, you can take my free body type survey.
Any heavy weight lifting
Any time you lift heavy, low rep (i.e. less than 6 reps), or to failure, you will build muscle in a way that will contribute to bulkiness.
Avoid any maximum strength type exercise.
Squats and chin-ups
I can see the personal trainers cringing.
Yes, these exercises are great for your body and use LOTS of different muscles. But for me, squats just make my legs bigger and chin-ups make my back broader.
They build SO much muscle and really change the shape of my body, in a way that I do not like.
These 2 exercises will make you bulky. Other exercises that will most likely contribute to bulkiness include overhead pressing, deadlifts, and lunges.
CrossFit
CrossFit includes LOTS of squats and squat variations, burpees, deadlifts, chin-ups and overhead pressing exercises.
Exercises that I suggest you avoid if you don’t want to increase your muscle size.
Crossfit can make your legs bigger and bulkier.
Sprints
Any short bursts of energy using your legs will make them bigger because of the muscle fibers it recruits and energy system your body uses.
By short bursts I mean around 30 seconds. A lot of people do their sprints by running as hard as they can for 30 seconds and then resting for 30-60 seconds, and repeating.
Unfortunately, this type of sprinting will make you bulky.
I do some sprinting (but only when I am already very fit). I prefer to do my sprinting as more of a fast-paced run.
I run faster than normal (but not at my maximum) for 2 minutes, and then rest for 1 minute. By the end of the 2 minutes, you should be so puffed that you need to stop.
This type of running will still get you fit really quickly, and won’t make your legs bulky.
Hill Sprints
Any type of hill sprinting will make you bulky, especially your quadriceps (the muscles at the front of your thighs).
Avoid doing these.
Incline Treadmill
Walking on an incline on the treadmill will use your quadriceps and may make your legs bigger.
Walking is amazing for slimming down your legs, but it’s best done on a flat surface.
Step Machine
I’m sure you’re getting the theme here – anything uphill will bulk up your legs. The same goes for the step machine.
Exercises that may make you bulky – use with caution
These are exercises that I am always questioned about.
A lot of them really depend on the person and their body type. But I will try to provide some general advice.
Spin class/cycling
If you are an endomorph body type, I would avoid spinning/cycling because it will make your legs bigger and more muscular.
You probably already have shorter and muscular legs so there’s no need to increase the muscle size.
Mesomorphs can do it, but just monitor the changes in your legs and see if it makes them bigger.
For me personally, I can do a spin class once per week without getting bulky. But a lot of mesomorphs can’t (especially if you are a combined mesomorph/endomorph body type).
I would keep spin classes to once per week maximum.
High-Intensity Interval Training (HIIT)
This is a tough one because it’s such a great workout, but if you overdo it on leg exercises (jump squats, jump lunges, burpees, box jumps, etc), you will get big legs.
You can still do HIIT, but it’s all about the exercise selection. I still enjoy doing HIIT workouts but the exercises I do are different.
I have written a blog series of HIIT workouts that won’t make you bulky, so you can use this for some ideas.
Skipping
This is another tough one, because it is great cardio, especially if you can’t go outside.
Skipping will help you lose weight overall, but won’t necessarily slim down your legs. Skipping will also probably make your calves bigger as skipping really focuses on your calf muscles.
If you want small calves, it is best to avoid skipping. I personally don’t do any skipping.
Cross trainer/Elliptical
I know a lot of women use the cross trainer in place of the treadmill, especially if they have knee injuries.
The cross trainer is a good alternative if you can’t walk for some reason, but is not as effective as walking for slimming down your legs.
The cross trainer will build muscle in your quads because of the pushing down motion, but it will not build as much muscle as cycling or weightlifting.
Also, it won’t strip the fat from your legs as effectively as walking.
Barre
I have done a barre class before and was surprised at how leg focused it was.
We did lots of squats, squats jumps, squat holds, etc. It wasn’t really what I was expecting.
I’m sure different teachers have their own different barre routines, but the class I went to would definitely make my legs bigger.
Many women have also told me that they have developed big legs since doing barre.
I don’t think this is the case for all barre classes or all body types, but just be cautious.
Running
A lot of models don’t do any running because running actually builds muscle. It doesn’t build the same amount of muscle as cycling or weight lifting will, but it will still build muscle.
Endomorphs in particular need to be careful with running.
Running is an amazing exercise for slimming down all over and for slimming down your legs, but if you build muscle really easily (like an endomorph will), I would run with caution.
When you are running, monitor the changes in your legs and see if it makes them bigger.
If it does, I would avoid running. But if not, keep doing it!
Lifting weights will differ according to your body type
There are 3 main body types – ectomorph, mesomorph, and endomorph.
You must understand your body type to know how much weight lifting you can do without getting bulky.
Ectomorphs
Ectomorphs are naturally very skinny (think Victoria Secret models) and find it difficult to gain weight (both muscle and fat).
This body type can lift very heavy without getting bulky and often get amazing results with weight lifting.
However, a lot of models do not lift very heavy because of the potential to get bulky.
Everyone’s bodies are different and some models may be a combined ectomorph/mesomorph body type, and they do have the ability to get too muscular.
Having big legs is something that no model wants so they are very careful about this.
If you are a true ectomorph, heavy weight lifting will make you toned and it’s very unlikely that it will make you bulky.
If you are a combined ectomorph/mesomorph body type, you still have the ability to get bulky if you do the wrong type of exercise.
Mesomorphs
Mesomorphs can be slim or overweight, but they have the ability to lose and gain weight (both muscle and fat) very easily.
I am the mesomorph body type.
Mesomorphs need to be careful not to do too much weight lifting and high-intensity interval training (HIIT) because this can make them bulky.
Endomorphs
Endomorphs have a curvier body type, with shorter arms and legs.
This body type has a much harder time trying to lose weight and they find it very easy to gain muscle, especially in their legs.
I would suggest that endomorphs avoid any heavy weight lifting and HIIT because this will just make them bigger.
I know a lot of personal trainers say that lifting heavy weights is the key to slimming down, but for endomorphs, this isn’t really true.
Their focus should be more on cardio with lighter circuits (that don’t focus on legs).
HOW TO GET SMALLER THIGHS
Resistance training alone will not make your legs smaller, it will just make them more toned.
If you want to get smaller thighs, you need to do cardio!
I have written a really detailed blog post on how to do the right type of cardio to get skinny legs, so have a read of this for more information.
Also, you’ll find it very useful to read my blog post on how to slim down muscular thighs.
SUMMARY
- There are 3 main body types and each of them have different exercise requirements. Your body type will determine how bulky you get and what type of exercise you can and can’t do.
- To lift weights without getting bulky, you need to lift lighter weights (i.e. 1-2 kgs dumbbells, a resistance band or just body weight) and higher rep, PLUS you need to choose the correct exercises.
- Exercises that are great for toning up without getting bulky include the workouts in my Skinny Legs eBook, pilates, reformer pilates, boxing, and swimming.
- Certain exercises will cause bulkiness, including squats, lunges, deadlifts, chin-ups, and overhead pressing. Other exercises that make you bulky include heavy weight lifting, CrossFit, sprints, hill sprints, and the step machine.
- Exercises that may make you bulky and should be done with caution include cycling, HIIT, skipping, cross trainer, barre and running.
START NOW WITH MY 3 STEPS TO LEAN LEGS EBOOK
I created my Lean Legs eBooks to help women understand how to lift weights without getting bulky, and how to get skinny legs with the right type of cardio.
My eBooks include a full workout and nutrition program which will help you get a lean and toned body, and amazing legs!
Because all of us are different, I have created separate eBooks for each of the 3 main body types.
Click here to find out more about my ebooks.
Hi what about kickboxing?
Hi lovely,
Kickboxing is amazing for toning up your arms and legs without increasing their size. It’s also a great cardio workout so I would recommend it! xx
Love,
Diana
Good Morning. Is Rachel available for a video consult? I purchased her lean legs ebook a while ago but would really Like a one on one consult if at all possible. Not sure if she offers this and what the cost would be but would love to hear !
Thanks !
Hi lovely,
I know that reaching your fitness goals can be hard, and that you probably have lots of questions about how to adjust your fitness routine to get that lean and toned body.
We are doing our best to respond to every single question in a timely fashion, but lately we have been getting so many enquiries that Rachael is unable to answer all of them personally.
Most of the answers and advice you need can be found on our blog by typing your question into the search bar.
If there’s a specific question you can’t find an answer to, please let us know and we will write about it in one of our future posts :).
Thank you for understanding. Your support and feedback are greatly appreciated!! xx
Love,
Diana
Hi
I am doing dumb bell weights 2kgs and got little bulky what exercise can I do to lose that bulkiness. Please help
Hi lovely,
You could do more cardio and bodyweight resistance workouts (without the weights) to slim down.
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.
The program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
It’s an 8 week workout and nutrition plan designed to help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Lean Legs Program
For more helpful info please have a read of these blog posts:
https://www.rachaelattard.com/slim-muscular-thighs-skinny-legs/
https://www.rachaelattard.com/female-guide-how-to-get-lean-and-not-bulky-skinny-legs/
Love,
Diana
xx
Hi Rachael!
I was wondering what weight I should use for my ankle weights. I am endomorph type. I am 5’2″, 126 lb. I am fit, with muscular legs. I find that too much running and HIIT definitely bulk up my legs. I stopped doing that, and now I am jus walking and doing your program. Would 5lb on each leg bulk up my legs, what is the best weight for slimming them?
Thank you!!
Hi lovely,
I suggest starting with 2.5lbs weights for each leg. Later you could also use 5lbs weights, but I wouldn’t recommend heavier than that.
Love,
Diana
xx
thank you so much!! :)
Hi Rachael,
Thank you so much for providing all this information. I was so surprised (in a good way!) and relieved when I found this community of people who are struggling with the same issue, and found your useful info!
I was wondering, can i still build some lean muscle/definition in my back, arms, and shoulders on your 7 week program? Also, I’m not sure if I’m a mesomorph or endomorph-definitely not an ectomorph, but I do have a pear shaped body (however all of my other characteristics match with a mesomorph, it’s just that I have a structure that resembles a pear shape. Could you pls help me figure out which one I am? Also, when the exercises in your video get too easy how do I make them more challenging (without ankle weights if possible?) Thank you so, so much!!!
Hi lovely,
You’re very welcome, we’re happy to help! :)
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs program here:
https://www.rachaelattard.com/lean-legs-program/
You can take our free body type quiz to find out your body type.
If you find you are between the mesomorph and endomorph body types, please do the endomorph program :) xx
If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as
you get a more personalized fitness and nutrition advice.
And you also have access to a community of like-minded and supportive women to help you too!
Here’s the link to the Club:
https://www.rachaelattard.com/lean-legs-training-club-up/
Love, Lean Legs Club support xx
Hi Rachael-
I wanted to know your thoughts on Les Mills body pump. I recently started doing this group exercise program, and I really like it. I have only used 3 and 5 pound weights while doing it. I have a meso-endomorph body type, and am fearful of looking/becoming bigger. I still do cardio (Zumba, walking), but have really started liking this workout. Please share your thoughts. Thanks!!
Hi lovely,
We have never tried Les Mills workouts, so I can’t comment. Doing a lot of squats and lunges is great for weight loss but may make your legs bulky.
We’ve designed our Lean Legs Program to include the perfect type of resistance training + cardio to give you a lean and toned look, without making you bulky. If this is something you’re looking for, then I would definitely recommend giving our program a go :)
The Program is an 8 week workout and nutrition plan designed to help you slim down your legs, but it will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Lean Legs Program
If you find you’re between the mesomorph and endomorph body types, I recommend the endomorph program :)
For more helpful info please have a read of this blog post:
https://www.rachaelattard.com/how-to-get-skinny-legs-endomorph-nutrition-workout-guidelines/
Love,
Diana
HI,
I was wondering if it’s okay to do the power walk followed by a 30-minute run? I think I am a mesomorph/endomorph body type. I’ve been an avid runner in the past and it didn’t bulk up my legs, it instead made them slimmer. That was when I was at my slimmest. Also, one more quick question. What’s your advice on using the TRX? I’m thinking I’ll use it and focus on everything except leg exercises? Thanks so much, looking forward to hearing back from you!
Hi lovely,
Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can check out the Lean Legs program here
If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
And you also have access to a community of like-minded and supportive women to help you too!
Here’s the link to the Club
Love, Lean Legs Club support
xx
Hi Rachael,
I am an endomorph and I have recently gained a bit of weight I am not overweight but I am unhappy with my physical condition and would like to lose some weight and tone my body. I am starting your diet plan and I am wondering if the Jillian Michaels Body Revolution would be a good fit for me. If I incorporated the Body Revolution into your VS training plan would that give me the results I am looking for.
Hi lovely,
Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can check out the Lean Legs program here
It’s a full program with workouts 6 days per week, so it would be difficult to fit in any other training. I would start the Lean Legs Program once you have finished with your training.
If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
And you also have access to a community of like-minded and supportive women to help you too!
Here’s the link to the Club
Love, Lean Legs Club support
xx
Hi Rachael,
I am an endomorph, can I conclude that I am better off doing bodyweight pilates/workouts and walking/light running? I don’t have any ankle weights or dumb-bells, are these necessary or will help me to achieve my fat loss goals faster? Thank you!
Hi lovely,
Of course you don’t need to use weights for fat loss or toning.
Rachael would love to help you further along your journey :) that’s why she has created the Lean Legs program and Lean Legs Training Club.
The program she created in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can check out the Lean Legs program here
Love, Lean Legs Club support
xx
HI Rachael,
I love your blog! I am an endomorph, and have been jogging/running for quite some time now. My legs haven’t really changed much, but i’m a little worried that the jogging is whats keeping them from slimming down. For an endomorph, how much jogging/running would you recommend vs power walking?
Hi lovely,
Rachael would love to help you as much as she can :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can check out the Lean Legs program here
If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs. Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
And you also have access to a community of like-minded and supportive women to help you too!
Here’s the link to the Club
For more helpful tips, please have a read of these posts:
https://www.rachaelattard.com/how-to-get-skinny-legs-endomorph-nutrition-workout-guidelines/
https://www.rachaelattard.com/cardio-qa/
Love, Lean Legs Club support
xx
Hi Rachael! Ive been lifting for more than a year and i became thick, maybe because i am an endomorph and did really heavy lifting. I am really confused right now because i thought heavy lifting will make me thinner and leaner not bigger, what happened is the only part of my body that is getting thinner and thinner is my face.. i love lifting heavy and in my exhaustive research i came accross an overarching rule that said that the higher the volume and intensity of workouts, the less frequent i can do them. I would just like to ask if i were to lift at the 5rep range heavy enough but will not feel sore, isnt it the same thing as lifting at 20reps or more but will have muscle fatigue?
Hi lovely,
Rachael would love to help you further along your journey :) that’s why she’s created the eBook and the Lean Legs Training Club where she’s available to answer
ALL of your questions and provide more guidance with the Lean Legs workout program and nutrition.
Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized advice.
And you also have access to a community of like-minded and supportive women to help you too!
The Lean Legs program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos. Check out this link for the full program!
If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want (and about how to modify the plan to suit your needs). Here’s the link to the Club
Love, Lean Legs Club support
xx