Women gain muscle mass the same way as men. It takes hard work, consistent effort, patience and setting realistic goals. To gain muscle mass, you have to train with heavier weights and do fewer repetitions. Over time, your body will respond or adapt to the tough training by getting stronger, which will result in muscle mass.
Starting Off
If you want to gain muscle mass, you will have to regularly stimulate your muscles. In most cases, that means lifting weights heavy enough that you can complete only four to six repetitions, which is one set. You should do two to four sets of each exercise.
Progressive Overload
As your body adapts, you will need to increase the load you are placing on your body if you want to see continued gains in muscle mass. You can do this by increasing the weight being lifted, adding sets or repetitions or shortening the rest time between sets. For example, if you started using 10 lb. dumbbells to do biceps curls, you should increase that weight by 2 to 5 lbs. if you want to continue gaining muscle mass.
Frequency
To see gains, you will need to work each major muscle group at least three times a week. Sequencing, or the order in which you do exercises, is important, too. You want to do the most demanding exercises first because your energy level is higher. The American College of Sports Medicine recommends that you work large muscles before small ones; do multiple-joint exercises before single-joint and do higher-intensity before lower-intensity exercises.
Myths
Even if you are the hardest-working woman in the weight room, you will not become bulky or grow massive muscles to the point of looking masculine. The reason is that compared with men, women have less of the hormones that cause hypertrophy, an increase in mass or girth, of a muscle. But with weight training, you can expect to develop shapely arms and legs, tight glutes and definition in your back.
Added Benefits
Another benefit of strength training is that you will be less prone to injury because your muscles and connective tissues will be stronger and your joint stability will be improved. In general, the older a person, the more body fat she has because lean muscle mass declines with age. But if you start building muscle now, you can slow that trend.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D., Neil F. Gordon, M.D. and Ph.D., and Linda S. Pescatello, Ph.D.; 2010
- "ACSM'S Resources for the Personal Trainer"; Walter R. Thompson, Ph.D., Barbara A. Bushman, Ph.D., Julie Desch, M.D., Len Kravitz, Ph.D.; 2010
- Real women fitness: 10 Muscle Building Tips For Women!
- Body Building.com: Women & The Gym
- MayoClinic.com: Weight training: Improve your muscular fitness
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