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Fitness

Female Muscle Growth : the Ultimate Guide

An athletic figure is the dream of many girls and women. The formula is quite simple: a low percentage of fat and a sufficient amount of muscle. With weight loss (reduction of body fat percentage), everything is more or less clear, but with female muscle growth (women muscle), it’s a bit more complicated. 

In this article, we will look at the main points that you need to focus on if your goal is muscle gain.

Why Do Women Need to Grow Muscle?

Of course, strong women with muscles are, first of all, very beautiful and sexy. Proportionally developed all body parts create the perfect athletic silhouette. 

People associate a muscular girl with health, strength, and youth. That is why so many women go to the gym and try to follow the nutritional recommendations of the trainer. 

But in fact, we need muscles not only for good appearance but also for good health. 

1. Preventing the development of sarcopenia. 

 An age-related loss of muscle mass that begins after age 30 is known as sarcopenia. Less muscle will mean less mobility and weakness. As a consequence, the risks of fractures and injuries increase. (1) 

Regular exercise will make you a muscular woman, avoid injuries and fractures, and keep you in good physical shape for many years to come. 

2. insulin resistance prevention 

The muscular female body is not only about appearance; it is also about health. 

You’ve probably heard many times that excessive body fat can trigger the development of type 2 diabetes. 

But did you know that lack of muscle mass also provokes the development of insulin resistance?

One study reports that more muscle mass in the body improves insulin sensitivity and regulates glucose levels. (2)

This means that body fat percentage will drop faster, and hormonal balance will return to normal. 

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3. Reducing anxiety 

Female muscle growth can be helpful as a treatment for anxiety. 

According to a study published in the journal Frontiers of Psychology in 2014, Weight training or strength training can significantly reduce anxiety. (3)

Resistance training builds lean muscle, helps with anxiety, and improves mood. 

4. Immunity enhancement 

As it turns out, muscle tissue is very important for our body and is responsible for many processes. 

For example, one study suggests that 

regular physical exercise reduces the risk of disease, has anti-inflammatory effects, and improves metabolic health. (4) 

So, when we lifting weights, we strengthen not only muscle tissue but also our body’s immune system. 


To summarize

Being a muscular woman is about the outward appearance and a holistic approach to health. Reduced risk of injuries and fractures, high levels of energy and endurance, absence of insulin resistance and sarcopenia, reduced anxiety — This is by no means a complete list of all the benefits. 

We hope you are even more motivated to learn about female muscle growth. 

Next, we will look at how to build lean muscle for females. So, if you are interested, please keep reading. 

growth female muscle

How to Build Muscle for Women?

So now we know the health benefits of strength training. Now, let’s get into the strategy for female muscle growth progression. 

1. Strength training 

Lifting weights is the most effective way for female muscle growth. 

Why? Because working with heavy weights has a direct effect on muscle tissue. For example, when you run, you train cardio endurance. When you stretch, you improve the ability of your muscles to be more flexible. 

So, if your goal is to gain muscle, strength training is the way to go. 

If you are just starting to work out, it is better to contact a personal trainer. He will choose workouts that suit your body type. If you have a lagging muscle group, such as the upper body, it will be emphasized more during training. Or it will be a full-body workout with a gradual increase in load. 

To grow female muscles, you will need a lot of patience. Women’s muscles grow much slower than men’s. This is mainly due to testosterone. (5) 

However, progress is sure to happen if you constantly increase the load and the weights. 

how to build lean muscle for females

How much training do you need?

Usually, for muscle hypertrophy, you should perform 3-4 sets of 12 reps. 

Three strength training sessions per week are sufficient if you are a beginner. In addition to training, recovery time is also important for muscle growth. This is all individual, depending on the body’s fitness, age, etc. 

We recommend that you consult a personal trainer for an effective training program. 

Growth of female muscle requires patience and does not tolerate haste. It is important to approach the process gradually and not to expect quick results. If fat loss takes a few months, muscle gain in women can take several years. 

Body composition will gradually change, and you will see the first results in the mirror after 2-3 months of training in the gym. But gaining a significant amount of lean muscle mass will take time. 

2. Caloric surplus for muscle gain 

caloric surplus for muscle gain 

To achieve muscle gain in women and men, they must follow several rules. One of them is a caloric surplus. Your body should have enough building energy for muscle fibers and for recovery after training.

You shouldn’t add more than 5-10% of your calorie allowance. This will lead to too much fat gain. 

You can calculate your calorie intake here.

You can input the number of workouts in the calculator, and it will provide values with around 5-10% more calories. 

Also, remember to balance the grams of protein, fat, and carbohydrates. This is also very important when it comes to quality muscle gain in women. In the calculator, you can also see the calculation of all nutrients. Try to follow to a healthy diet and reduce processed foods and fast food.

3. Recovery and sleep for Female Muscle Growth

What we need to grow muscle: woman (and men also) should get enough rest between workouts and get enough sleep. 

This will allow the body to get the maximum benefit from strength training. Sufficient rest between workouts will allow you to progress faster and increase your working weights. 

Therefore, if you are just starting to train and want to increase muscle mass, you should not lift heavy weights every day. 

It is better to train about three times a week and gradually increase the loads during training. 

Muscle muscle growth is a prolonged process, and the most important thing is not to overtrain. This can lead to injuries, increased fatigue, and stress. But it will definitely not accelerate muscle growth. 

So, it’s essential to realize that more training will not make women’s muscles grow faster if they don’t get enough rest. 

No Pain, All Gain: A Guide to Eliminating Muscle Soreness After Workouts

How to Speed Up Muscle Strain Recovery: Use These 8 Ways!

4. Sports supplements for Growth Female Muscle

muscle women supplements
muscle women supplements

And, of course, a great aid to muscle growth would be supplements. We are not talking about steroids; in this article, we are talking only about natural bodybuilding.

Not all muscular women take steroids. Many professional female athletes have achieved fantastic body shape by years of training and proper nutrition. And, of course, you should not forget about genetics, which also plays an important role in how your muscles will wound.

Nevertheless, sports supplements are essential in any case. Check with your personal trainer to find out exactly what kind of supplements you need. 

It could be creatine, one of the most effective supplements for muscle growth. Or vitamin complexes, proteins, amino acids, etc. 


In conclusion 

In summary, to get a muscular body (female), you need a balance of training, nutrition, and rest. 

Female muscle growth is not a fast process; you should not try to speed it up with a lot of training. 

Strength training with a progressive increase in load and working weights is the most optimal type of training for gaining muscle mass. 

Try to allow enough time for muscle recovery and sleep. This will help you achieve your dream shape faster. 

Most important, consult a specialist about taking sports supplements and vitamins. 

The founder of Myfitbody.club, fitness blogger, passionate advocate of a wholesome lifestyle, and your personal compass in the captivating realm of nutrition and exercise.

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