Women interested in gaining muscle should follow the simple principle of muscle overload. Muscles grow when you use with heavy weights and perform fewer repetitions says the American Council on Exercise. Although all women respond to training in slightly different ways, you can use some specific guidelines when developing a strength-training program to match your muscle-gaining goals.
Significance
Strength training and muscle growth help women look more lean and toned. Age-related muscle depletion affects both men and women, resulting in weight gain and loss of function. Strength training helps offset this inevitable side effect of aging and enhances bone density, staving off the development of osteoporosis, notes MayoClinic.com. You want to build muscle, not just increase the endurance of your existing muscles by using light weights with high repetitions--more than 20.
Strategy
Choose weights heavy enough to make the last one or two repetitions in a set hard to eke out. The American Council on Exercise recommends performing just one set of eight to 12 repetitions to stimulate muscle growth. Work all the major muscle groups at least two times per week to induce muscular balance. Add an additional set or two and another day of training as you progress to obtain slightly greater gains. Remember to rest at least 48 hours between training for specific muscle groups to allow muscles to synthesize and grow.
Results
Men and women experience at most a ½ lb. gain in muscle per week with focused training, according to nutrition expert Dr. Melina Jampolis on CNN. After the first few months of training, you can expect a 20 to 40 percent increase in muscular strength. Remember that as you become stronger, your gains will level off.
Considerations
Changing your routine every four to six weeks can help your body continue to build and maintain muscle. When you are able to easily complete 12 repetitions of an exercise with good form, it is time to increase your weights by about 5 to 10 percent. Even if you regularly strength train, you may not see defined muscles until you drop body fat. Losing weight through a reduced calorie diet and increased cardiovascular exercise helps you change your body composition so the muscles you are developing appear sculpted.
Body Type
The exact results you achieve from strength training depend on your genetics. People differ in the types and distribution of their muscle fibers, making some women more likely to gain muscle than others. Some women naturally gain muscle quickly, while others may follow the same protocol and have less impressive results. Instead of comparing your rate of growth to that of others, think about working with your own body's potential and improving your health with strength training.
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