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Women’s Guide To Building Muscle: Check This Guide!

Traditionally, lifting heavy weights and bulking up were virtually reserved for men. For the longest time, women were hitting the gym just to achieve or ...

by Kendra Reed

This article was created after thorough research and has been improved with the assistance of AI technology. Furthermore, our dedicated editorial team has meticulously fact-checked and polished its content for accuracy and clarity.

Traditionally, lifting heavy weights and bulking up were virtually reserved for men. For the longest time, women were hitting the gym just to achieve or maintain a size zero physique. But times have changed and today, more women are desiring a more sculpted and defined body.

Your dream physique is absolutely achievable regardless of your sex or age, but what are the things you should consider when bulking out as a woman? 

This article is aimed at women who are trying to achieve a well-defined and more sculpted physique. If you are hitting the gym with this goal in mind then read on to find out how you should approach your journey.

By the end of this article, you will have a well-rounded understanding of what you should and shouldn’t do, when you are trying to build muscles. 

How Women Can Build Muscles?

Women Can Build Muscles

In addition to achieving a great physique, building muscles comes with several other perks such as weight control, improved bone strength, reduced risk of diseases, etc. This is also why we are seeing a gradual increase in the number of women who want to bulk up.

But without proper preparation and planning, the process can do more harm than good. Here is a guide that consists of the important things you should consider if you are a woman who is trying to build muscles. 

✅ Lift Weights

The most important part of building muscles is lifting weights. It is best to focus on compound exercises like squats, deadlifts, bench presses, pull-ups, and rows that can work for multiple muscle groups. Start light, gradually increase the weight, and do reps over time to continuously challenge your muscles. However, you should always give yourself enough time to rest and recover to avoid any strains or injuries.

✅ Eat Enough Protein

Protein is the building block of muscles. You need about 0.7–1 gram of protein per pound of body weight per day. For example, if you weigh around 70 pounds, you’d need about 50 grams of protein a day. Lean meat, fish, eggs, dairy, legumes, and protein supplements are some of the best sources of protein.

✅ Create a Calorie Surplus

When it comes to building muscles, you should aim to consume more calories than you burn out in a day. Aim for a calorie count that is 5-10% more than your maintenance calorie. Eat a balanced diet with enough carbs to fuel your workout, and provide energy. Including complex carbs such as whole grains would be the best approach.  Also, remember to keep yourself hydrated by drinking plenty of water, before and after workouts.

✅ Allow for Recovery

There is no need to stress the importance of recovery, especially when it comes to intense and challenging workouts. Rest and recovery time are also important because muscle growth doesn’t just happen when you work; it also happens during the recovery process.

✅ Sleep Well

Sleeping is an important part of building lean muscles that often get overlooked. Poor quality of sleep and sleep deprivation can affect your body’s ability to build muscle tissues. It can also make you feel sluggish and unmotivated throughout the day, leading to reduced concentration and low energy levels to do your workouts. To avoid this, aim for the recommended 7-9 hours of quality sleep every night. Adopting a bedtime routine and treating underlying conditions that affect your sleep can be beneficial.

✅ Consistency and Patience

Building significant muscles can take time. Usually, it takes up to 8-12 months of proper training and nutrition to start seeing the desired results. Stick with your program and completely trust the process, regardless of the result you are seeing each day. The steady and gradual process generally turns out to be more healthy and sustainable.

What Should Woman Eat to Gain Muscle?

One of the important things in building female muscle is to eat well-balanced food that is high in protein, carbs, and healthy fat. Below are some of the foods you can eat to help you gain muscle. 

  • Eggs
  • Salmon 
  • Chicken breast 
  • Greek yogurt
  • Tuna 
  • Lean beef
  • Shrimp 
  • Soybeans 
  • Cottage cheese 
  • Turkey breast 

Though the above list provides well-balanced diet options, watch your calories when you are eating and make sure that they do not exceed more than 10% of your maintenance calories (calories that your body needs to maintain your body weight).

Conclusion 

Building muscle and bulking out have many benefits including the improvement in your appearance, improved quality of life, weight control, improved bone health, and more. These reasons are attracting more and more women to try out lifting heavy weights and building more defined muscles. However, without proper nutrition, and planning, you wouldn’t be able to achieve the desired result. 

The important things to consider include focusing the workouts on lifting weights, creating calorie surplus, eating more protein, carbs, and healthy fats, allowing enough rest and recovery, sleeping well, and having consistency in your process. Certain foods such as eggs, salmon, and chicken breast can be more beneficial for building muscles. So are you ready to start bulking out? 

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