Women can build muscle from weight training just like their male counterparts. You need to follow a muscle building program, also referred to as a training program that develops hypertrophy. A hypertrophy program requires you to lift weights at a high frequency and in high volume training sessions.
Frequency
To increase muscle mass, workout frequency must be high. A woman must weight train at least three days per week, but will see more significant and quicker results if they train four days per week. Your muscle groups need at least 48 hours of rest in between training sessions. Therefore, if you opt to participate in a four days per week program, you will need to split your muscle groups into different training sessions.
For example, a three day per week program would allow you to complete a full-body workout on Mondays, Wednesdays and Fridays, but a four day per week program could consist of developing your chest, shoulders and triceps on Mondays and Thursdays, and your legs, back and biceps on Tuesdays and Fridays.
Exercises
Each training session should consist of eight to 10 exercises. A basic full-bodied program would include chest press, shoulder press, lat pulldown, bicep curls, tricep extension, leg press, leg extension, leg curls and abdominal crunches. A split routine would allow you to complete more exercises for each muscle group. On Mondays and Thursdays, complete chest press, push-ups, chest flys, shoulder press, lateral raises, dips, tricep extension and tricep kickbacks. On Tuesdays and Fridays, complete lat pulldown, rows, bicep curls, hammer curls, squats, leg press, leg curl, leg extension and abdominal crunches.
Volume
Each training session needs to be of high volume to build muscle. Each exercise should be completed at three to four sets of eight to 12 repetitions each, allowing one to three minutes of reach in between each set.
Weight
The amount of weight you use may vary greatly on each exercise. The appropriate amount of weight would one that allows you to complete repetitions within the assigned number of each set. For example, if you can't complete eight repetitions, lighten the weight next time. If you're completing more than 12, pick a heavier weight.
Considerations
Women can gain muscle from weight training, but because of hormonal differences, they will not build as much mass as men. Females have a tendency to be hesitant about weight training because of a fear of bulking up. However, building a significant amount of muscle requires a woman to either have an abnormal hormonal balance or to provide their body with supplements.
Member Comments