Many women feel like they can’t build muscle, or they’re doing something wrong if they don’t see results quickly.
It’s not your fault that you don’t know how to build muscle! But unfortunately, the fitness industry is designed to make you think you need supplements, special equipment, and a personal trainer to see results.
But this isn’t true! There are plenty of exercises that you can do at home with just your body weight that will help you build muscle.
We’ve compiled the best tips and exercises for building muscle in women into this one article so that you can start seeing results today.
Benefits of muscle gain for women
There are plenty of benefits that come with building muscle, regardless of your sex.
But when it comes to muscle gain for women, there are some bonuses you may not have considered. Here are four reasons you should focus on gaining muscle:
1. Increased strength and endurance.
When you build muscle, you become stronger and more endurance-oriented.
That is especially beneficial for women, who are often not as strong as men and tend to tire more quickly.
With increased muscle mass, you’ll find that you can do more work for more extended periods, improving your overall fitness level.
2. Improved physical appearance.
Muscle tissue is more compact than fat, so you’ll start to look leaner and more toned as you build muscle.
That can boost your confidence and make you feel better about your body overall.
3. Increased calorie burn.
The more muscle you have, the more calories you’ll burn even when you’re at rest.
That is because muscle tissue requires more energy to maintain than fat does.
So not only will you burn more calories while you’re working out, but you’ll also continue to burn them even when you’re taking a break.
4. Protection against age-related weight gain.
As you get older, you may find that you start to put on weight even if you’re not doing anything different.
That is because you lose muscle mass as you age, and since muscle burns more calories than fat, you start to store more of them.
But if you build muscle now, you can help offset this natural process and maintain your weight well into old age.
So there you have it: four great reasons to focus on muscle gain for women. As you can see, the benefits are many and varied. So get to the gym and start pumping some iron!
Tips on how to build muscle (Women)
There are many things you can do to start building muscle. Here are some tips:
Stay positive and focused on your goals
Your attitude affects other people. People like you more and want to be around you when you have a good attitude.
When you are positive and happy, good things happen to you. But if you have a negative attitude, it will stop you from achieving success.
Maintaining a positive attitude is vital when you are trying to build muscle. Therefore, it would be best to focus on your goals and stay positive through the challenging times.
Sometimes you will feel like you want to quit, but you have to remember why you started.
A positive attitude will help you push through the hard times and reach your goals.
Take before and after pictures
Pictures are a great way to track your progress. When you see how much you have changed, it will inspire you to keep going.
It is also an excellent way to see how you are improving. If you don’t see any progress, you might need to change your routine.
You can also compare your before and after pictures to see how you improve.
Go for a caloric surplus:
To start building muscle, you need to be in a caloric surplus. That means you are eating more than you are burning.
If you don’t currently track your food intake, you should start doing so. That will help you make sure you are eating enough to gain muscle.
If you don’t know how to do it, you can use an app such as MyFitnessPal to help you.
In the following video, fitness YouTuber Cass Digiovanni explains how to use MyFitnessPal:
Eat a healthy diet
Eating nutritious foods will help your body build lean muscle mass. You don’t want fat. You want muscle tissue.
Eat plenty of protein and carbohydrates, and avoid unhealthy foods.
The best protein sources for muscle growth are:
- Lean red meat
- Whey protein
The best carbohydrate sources for maintaining your body weight and muscle growth are:
- Sweet potatoes
- Brown rice
For muscle building, the ideal intake would be 1-1.15g carbohydrate/kg BW/day and about 0.4-0.5g protein/kg BW/day.
In the case of a woman weighing 70kg, she should take a recuperator containing around 70-105g carbohydrate and 28-35g protein.
You may be interested in “The best female diet plan for gaining muscle and losing fat“
Drink plenty of water throughout the day to keep your muscles hydrated. Dehydrated muscles can lead to injury.
The human body is 60% water. The brain is 70% water. The blood is 80% water, and the lungs are 90% water.
Water is essential to life in a variety of ways. That is because our bodies are mainly composed of water.
So, if you want to gain muscle mass, you need to make sure you are drinking enough water.
Hit the weights
To start building muscle, you need to do weight training. However, strength training is the only way to overload your muscles and begin the process of hypertrophy.
Lifting weights is best, but if you are new to lifting, you may want to start with lighter weights and progress to heavier weights as you get stronger.
If you are a beginner, you can start with your body weight. That is a great way to start getting more robust.
Train with a range of 8 to 12 repetitions per set. If you can do more than 12 reps, you are using too light a weight. If you can’t reach 8 repetitions, you use too heavy a weight.
Use progressive overload
To make sure you are making progress and getting stronger, you need to use progressive overload. That means you are gradually adding more weight to your exercises.
If you don’t add more weight, your muscles will not grow.
Start with basic exercises
Start with basic exercises that work for multiple muscle groups. This way, you can get the most benefit from your time in the gym.
Some basic exercises are:
- Bench press
- Military press
Rest and recover
For your muscles to grow, you need to give them time to rest and recover. That means you should not be working for the same muscle group every day.
Aim to work out a different muscle group each day, or at least every other day. Muscle recovery time is about 48 hours.
You can use active recovery methods such as foam rolling to help speed up the process.
I know you want the perfect glutes, but training them every day is not the way to get there. Instead, it would be best to give your body time to recover from muscle repair.
Use these tips to start building more muscle mass and see results in no time!
Get enough sleep
It is essential to get enough sleep if you want to build muscle. This time is when your muscles repair and grow.
Aim for at least 8 hours of sleep per night. If you don’t sleep properly, you will not see results from your training.
As I told you before, muscle recovery is essential in muscle building because you need to give your muscles time to grow.
Supplement your diet with protein powder
If you cannot get enough protein from food, you can supplement your diet with a protein powder. That will help you to reach your daily protein intake goals.
There are many different protein powders available, so you can find one that suits your needs.
A whey protein powder or hydrolyzed collagen protein powder are good options for building muscle.
Avoid eating processed foods and sugary drinks
Processed foods and sugary drinks are not suitable for you to build muscle.
These foods will not provide you with the nutrients you need to grow your muscles, and they can even hinder your progress.
Avoid eating processed foods and sugary drinks if you want to see results from your training.
Cardio not to lose weight
While doing cardio is essential for overall health, it is not necessary if you are trying to gain weight.
Doing too much cardio can hinder your progress.
Doing a moderate amount of cardio each week is enough to maintain your health, but you should focus on weightlifting if you want to build muscle.
Building muscle is a challenging process, but you can achieve outstanding results with hard work and dedication.
7 Best exercises for muscle hypertrophy
Here are some basic exercises you can do for muscle growth:
- Bench press
- Lat pulldowns
- Military press
- Biceps curls
- Triceps extensions
7 best bodyweight exercises
Bodyweight exercises you can do are:
- Glute Bridge
You may be interested in “The best fitness exercises for women“
So, what are you waiting for? Start implementing these tips and exercises today to start seeing the changes in your body that you’ve always wanted.
And if you need some help getting started or want more ideas on how to work out those muscles, be sure to check out our other articles on this topic.
We have plenty of advice and instruction to get you well on your way to the firm, fit body you deserve. So let us know how it goes!
DISCLAIMER: buildyourbody.org does not provide medical advice, examination, or diagnosis.
Medically reviewed and approved by Nataniel Josue M D.