The thing about lifting weights is that depending on what you define as “too big,” it generally isn’t an issue. Size and strength so not directly correlate. Strength training emphasis strength, you generally gain very little size from a dedicated strength training program unless you do it for many years and continue to progressively load- even then you aren’t likely going to get the sort of muscles that many “gym rats” have. Lifting for size or “looks” adds some strength but generally specializes in adding size. When I was strength training hard my arms were about average for an adult male when they weren’t flexed- I didn’t look like I “lifted” by my size, but guys with arms the size of my legs were often lifting half the weight I was. Likewise- olympic cyclists are generally mostly muscle, but most look “smaller” than even many average people. They have sinewy “beef jerky” muscles and maybe larger than average calves.
Wether you are lifting weights or doing other types of resistance training, training isn’t training. What I mean is- how much weight you lift, how many reps, what cadence, rest in between lifts, duration and frequency of training- they all factor in. If you are doing very low reps with long rests and lifting the heaviest weights you can and increasing weight each time you lift successfully- you will probably gain strength quickly but likely won’t see much change in size. If you increase the speed and intensity, lower the weight a bit and do more reps you’ll start gaining less strength and getting a little extra insurance and size. If you go too extreme in lowering the weight and increasing speed and reps you’ll eventually gain almost no strength and mostly get endurance and some cardio.
If you are lifting and holding you develop more isometric strength which is generally very little size. If you are doing full range of motion full body work outs you may see less size growth because
You are also putting time and your bodies resources into “support muscles,” mostly smaller muscles that generally aren’t visible unless you go to EXTREMES of body building and/or PES use- often those looking for aesthetic physiques ignore support muscles or neglect them in proportion to the “show muscles” like the biceps and deltoids and triceps and such. Support muscle help with stability and overall function as we as helping prevent injuries And issues from unbalanced physique.
Also know that your age and genetics and other factors play major roles. It is generally very difficult for women to gain large amounts of size to many muscles, especially certain upper body muscles, compared to biological males with healthy test production.
Diet and recovery factor in too. Your body needs the stuff to build size and if you aren’t eating enough of the key things to build size- you won’t. So if you’re lifting like crazy but you aren’t eating a decent amount of calories with enough proteins and fats to foster anabolic growth, you won’t gain much or any size anyway.
So like reading a book making you smart, simply lifting won’t make you big, you have to generally want to get big to get big.
Aaand… what a lot of people see and think of as big…. 99%+ of “natural” lifters will never reach. Many of the muscle bound giants you see and those 3D muscle folks etc- they’re using drugs or other means besides just lifting. The pinnacle of natural physique or the limits- generally are hard to reach and take many years of spot on training and recovery including diet- and are almost never nearly as extreme as what you see pushed as the “limits” in sports and fitness or Hollywood films.
So it is true that most people generally don’t have to worry about getting too big. A natural and healthy strength training participant might make 1lb or so of muscle a month- it takes time. What I tell people usually who want to train to look and feel better is that while the scale can be a great tool for those who want to monitor body fat and adjust training etc- it tends to cause most people problems. Instead use the mirror and how you feel. If you like what you see in the mirror keep up what you are doing, if you like your strength and endurance etc. do it. Since these changes are little by little you won’t wake up one day and find yourself a veiny meat monster. You’ll see those 1lb or less of muscle each month slowly adding on and you can easily reduce weight or stop increasing weight or change up your training or your diet or whatever else to avoid being “too big.”
Whenever I've exercised to improve arm strength, the end result, within one week, was my hands starting to go numb. Muscles grew and skin got tight, which led to restricted blood flow to my hands. Bad enough I couldn't sleep. Doctors literally told me "that's impossible", but wouldn't write me instructions to keep exercising despite tingling hands and wea radial pulse... which I demanded they sign. Now, I'm just content with mid size arms, and take it easy when tingles start.
I’m sorry to hear about your discomfort but glad you found a good spot. I used to get a bit of the opposite- there have been a few times over the years I’ve taken prolonged leaves from wealthy training for various reasons. In these times after awhile I’ve felt a tingling and mild pain in my hands and wrists.
Your story is an important reminder to listen to your body, and I should have included the standard disclaimer that starting new fitness activities should usually be accompanied by a check in with a skilled and trusted physician as well as regular check ins for your overall health and well being.
If you are lifting and holding you develop more isometric strength which is generally very little size. If you are doing full range of motion full body work outs you may see less size growth because
Also know that your age and genetics and other factors play major roles. It is generally very difficult for women to gain large amounts of size to many muscles, especially certain upper body muscles, compared to biological males with healthy test production.
So like reading a book making you smart, simply lifting won’t make you big, you have to generally want to get big to get big.
Aaand… what a lot of people see and think of as big…. 99%+ of “natural” lifters will never reach. Many of the muscle bound giants you see and those 3D muscle folks etc- they’re using drugs or other means besides just lifting. The pinnacle of natural physique or the limits- generally are hard to reach and take many years of spot on training and recovery including diet- and are almost never nearly as extreme as what you see pushed as the “limits” in sports and fitness or Hollywood films.
Your story is an important reminder to listen to your body, and I should have included the standard disclaimer that starting new fitness activities should usually be accompanied by a check in with a skilled and trusted physician as well as regular check ins for your overall health and well being.