The Complete Guide to Building Muscle for Women  

Weight training isn’t a completely different activity for women than it is for men. The same rules apply: you get out of your exercise and weight training routines what you put into them. Work out more, lift heavier, and you will build muscle.

However, women face different challenges in weight training than men do, both physically and in social and cultural expectations.

Supplements can be a great way to get more out of your workouts and build muscle quickly. Women can find targeted bodybuilding supplements at SARMS Australia.

However, you can probably build more muscle than you thought you could just by following a couple of pieces of advice used by successful women bodybuilders.

1. Work Out More

This might seem like obvious advice, but the more you work out, the easier it is to consistently build muscle.

If you are starting to get serious about weight training, you should try to spend at least an hour at the gym, at least 3 times a week. As you progress, you’ll probably want to increase the time you spend working out during each session, and increase your sessions to 4-6 times a week.

You’ll notice that the women with the most gains are the ones who show up consistently, and there is no mystery to that. If you can make more time in your life to work out, you’ll start to see progress.

2. Eat Like You Want to Gain

Building muscle takes protein. You’re going to need a lot of it.

Diet is one of the biggest factors when it comes to bodybuilding. You need to pack your meals with tons of protein, carbohydrates, and healthy fats. Make sure that you are eating enough consistently, even if you’re not used to consuming that much food.

If you’re afraid of gaining weight, you could be depriving yourself of the protein and calories you need to perform your best and build muscle. The volume of food you eat is going to have to increase if you want to grow your body.

Develop a meal plan for yourself that is filled with healthy foods you like that are easy for you to prepare, and meet all of your nutritional requirements.

3. Lift Heavier

Many female weight-lifters underestimate how much they can and should lift and focus on reps to increase strength and definition. That’s a good approach for fitness, but it’s not going to give your muscles the kind of intensive strain necessary to stimulate growth.

To increase what you can lift, you need to push your muscles to the limit by lifting as much weight as you can while maintaining proper form for 10 – 12 reps. When you’re consistently pushing yourself, your muscles will need to grow to keep up.

However, as you increase the weight you will also need to pay close attention to your form, and how you lift. While you can get away with sloppy lifting for small weights, if you are not mindful of your posture and muscle activation when you are lifting heavy weights you could potentially injure yourself.

4. Set Goals

It’s hard to know whether you are on track if you don’t know where you’re going and you have no timeline.

A vague goal like “I’d like to be stronger” or “I’d like to build muscle” should be broken down into achievable, measurable goals, so you can mark your progress over time.

You should know how much you want to lift and what you want your body to be like in weeks and months, so you can customize an exercise plan to achieve that, and adjust if you are falling behind.

Goals can also be a source of motivation when you are feeling discouraged. Building muscle takes a lot of commitment, and even if you love lifting you’ll eventually ask yourself why you spend so much time and energy on this. If you have your mind set on a specific and measurable goal, like the amount of weight you want to lift or a way you want to look, you’ll be able to encourage yourself to keep going even when things get tough.

5. Moderate Your Cardio

Women have more body fat than men, so for female bodybuilders who want to be able to show off muscle definition, reducing fat is important. Cardio can be a helpful part of that and should be a normal part of your workout.

However, many women spend too much time on the treadmill, using valuable calories that the body could otherwise be spending on building muscle.

If you are regularly lifting for an hour or two in the gym, your body is already using a lot of energy and burning a lot of fat to maintain itself and build new muscles. Your metabolism will rise just from lifting, and any more than an occasional half-hour of cardio is probably slowing you down more than anything.

Starting Bodybuilding for Women

Women face the same challenges that men do lifting weights. Although you may need a different diet, different supplements, and a workout plan that is right for you, the principles of bodybuilding are the same for men and women.

If you motivate yourself, show up consistently, eat right, and push your limits, you’ll reach your goals and the body you want.

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