How to build muscle as a woman
There’s a rumour out there that says: it’s harder for women to gain muscle, compared to men.
And while it’s very possible for women to build strength, it can be a bit more difficult for women to put on muscle, due to our hormonal profiles.
Females typically have higher estrogen and progesterone levels, whereas males have higher testosterone, which is more favourable for muscle growth.
Women naturally have less testosterone….so the rate at which we build muscle is slower than men.
“OK…..so if women aren’t building muscle QUICKLY….is it STILL worth it for them to pick up weights?”
That’s a hell yes. And here’s why:
- When you’re stronger, everyday life is easier
- Strong muscles = less risk of injury
- Muscle helps manage blood sugar
- Strong muscles lead to strong bones
- Muscle often makes you feel more self-confident
OK, so how do you do it?? How do you build muscle (and create those sexy curves) as a woman?
First things first, you’ve got to understand that eating salads at every meal, and running on the treadmill is NOT going to get you there.
Let’s put that habit to rest.
If you want to gain muscle, ladies, you’ll want to focus on 3 key things:
- Resistance Training
Simply put, “resistance training” includes: using resistance (weight) to push your muscles outside their comfort zone….AND….doing slightly more, each time (i.e. progressive overload). Your body will adapt to any stimulus you give it, so if you’re looking for muscle growth, you’ve got to continually tax yourself. - Prioritize Protein Intake
In order to build muscle you need to be eating in a caloric surplus (gasp!). Not as scary as it sounds, when you take into consideration that muscles need FUEL in order to grow. To build muscle, women should aim for 0.8-2.2g per kilogram of body weight per day. Yes, you read that right😉. It’s quite a lot! Excellent sources of protein include: meat, fowl, eggs, dairy, fish, legumes.
- Get adequate sleep
When you build muscle, your body is working overtime, burning extra calories….and the regeneration process actually happens when you rest (not when you lift). A poor night’s rest will inhibit muscle growth – so for goodness sakes, get to bed missy! Ideally, you want to aim for 7-8 hours per night. Have trouble getting your zzz’s? Avoid using electronics 30 minutes before bed, and create a relaxing wind-down for yourself.
And there you have it! Start by incorporating these 3 things into your life, and you’ll start to see some major changes happen in your body.
Just remember. Getting stronger is a journey….one that is both rewarding and challenging. So no matter where you’re starting from, take the time to celebrate each small step along the way towards a more badass version of yourself!
Curious about working with a personal trainer to help you build strength?!? Reach out!! I help train women to pick up heavy weights, get strong, and build confidence!
Yours in strength,
Mia