Exercise making me stocky

[EveryBlinkingDay]

Hi there, I am only 5'3" and as I am unable to take HRT for medical reasons I have been doing weights and pilates (both twice a week) to help keep my bones strong. I have a bit of excess weight to lose but not a huge amount (c. 8lbs), but this has been the case for years and before I started this exercise regime.

The thing is, after about 3 years of doing this, I have noticed that whilst I'm now really, really strong I have also become quite stocky where as before I was petite. This is particularly evident around my shoulders and upper arms; you can tell it's muscle if I tense up but when I relax they look quite big. My thighs are the same so I've gone up a dress size as a result.

Is this an unavoidable outcome or is there anything else I can do that will help me keep osteoporosis at bay that won't make me bigger?

I would add in some zone 2 cardio for fat loss. I find if I start looking stocky (I do heavy weights), I cut back on fats and any snacking that may have creeped up.

Adding this after the edit: are you doing progressive overload with weight and also cycling reps/weight? Low reps (below 5) heavy weight is for building strength, mid-rep (10-12) are for muscle mass. I got a PT to write a program for me (including low rep sets) and I can lift more, but am not bulky. Previously, with Bodypump, I was felt I was getting very stocky. Maybe add a HIIT class in there one day a week too.

Thank you for this @Hermione101. I will add in more Zone 2 cardio and maybe a HIIT session too. Yes to progressive overload with weight but I am working at 10-15 reps. Should I be reducing these then?

If you don't want to get any bigger although boring just work out at maintenance volume so drop the amount of sets by roughly a third and just continue doing the same weight you are now forever. Keeping muscle once you have it is relatively easy and without being forced to adapt by more load, reps or volume your body will remain roughly as you are now.

The data shows you can build muscle with reps from 5 to 50 it's about proximity to failure rather than a magic number, strength is different and it's mainly neurological adaptations that occur here allowing you to lift more weight.

That's really interesting @Vegetus. I think I need to read up a bit on this and educate myself. Do you have any recommendations for further reading?

Go on YouTube and search for a YouTube channel called RPstrength along with whatever you want to know and there will be a video on it.