Is it possible to get stronger but not bigger?
The answer is yes.
Strength is primarily a result of changes that occur of the neurological level.
Here's how it works…
A motor unit is composed of neurons that connect your brain with a motor neuron and all the muscle fibers it innervates
We get stronger when we’re able to recruit more motor neurons improving their firing rate and their synchronicity.
In addition to that, there's changes that occur at the cellular level like the calcium concentration and muscle fiber type changes that can also contribute to increased strength without hypertrophy.
However the most important piece of the answer has to do with energy balance...
It’s important to recognize that weight gain of any sort both muscle and fat results are in a calorie so it was only .
Therefore if the edition of muscle mass is undesirable because of either aesthetic reasons or for the purpose of remaining a certain weight class, then monitoring your calorie intake is going to be the most important variable that you need to control.
So for those of you who don't get any bigger especially girls don't be afraid to lift heavy.