A misconception about women and muscle building, is that a woman who works out with weights will bulk up in the same way that men who lift weights can bulk up. According to Michael Wood, director of the Sports Performance Group, as quoted in Reader's Digest, it's physiologically impossible for women to bulk up their muscles as much as men. The reason that men bulk up is due to the male hormone testosterone. However, women can indeed work on building and toning muscles, with evident visual results.
Compound Movements
Results from strength training generally happen more quickly if compound movements are used instead of working out individual muscles. Compound movements are employed in exercises such as lunges, dips, squats and push-ups. Examples of single-joint exercises are the bicep curl and the leg extension. Note that stretching should be performed prior to working out and again after the strength-training exercises are finished.
Diet
The amount of protein recommended in the diets of athletes is only slightly higher than the amount recommended for the average healthy adult. Instead of looking at increasing protein intake to build muscles, look at other nutritional elements that contribute to muscle building. These include whole grains, cereals, rice, juices, vegetables and fruits. Adequate carbohydrates are also needed to sustain workouts because carbohydrates are the main fuel supply for the body.
Technique
Proper breathing technique is one element of training with weights, whether they're free weights or machine weights. Do not hold your breath during the lift. Instead, inhale as you lift the weight or perform the initial resistance movement, and then exhale while releasing the weight. Also, check the position of your feet during lifts. They should be about shoulder-width apart if you're standing during the lift. Bend your knees slightly.
Considerations
According to the American College of Sports Medicine, healthy adults should perform strength-training exercises at least twice weekly, and eight to 12 repetitions should be performed for each exercise. Wood notes that once 12 repetitions of a strength-training exercise can generally be performed easily, and helps ensure muscles are getting sufficient resistance for strength training.
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