If you are a woman who is new to lifting weights and wonders if you can build muscle and still keep a "feminine figure," the answer is yes. Only professional female bodybuilders develop impressive muscle and heft after years of rigorous training and a strict diet.
Weekly Sessions
The American College of Sports Medicine recommends healthy adults do two weekly sessions of resistance training, using 8 to 12 different exercises, as part of a minimum fitness program. If you are a beginner, or as a woman you feel you don't have a lot of muscular strength, consider doing only eight repetitions of up to eight different exercises at each workout. Divide your sessions and work on the upper body in one session and the lower body in the other.
Free Weights
According to the Mayo Clinic, you can increase your muscular strength by using free weights, such as dumbbells, or weight machines. Beginners who are women, or who are new to lifting weights, can use very light dumbbells, weighing 3 to 5 lbs. If you can't do at least eight repetitions, use 2.5 lb. weighted plates.
Bodybuilding After 6 Months
Bodybuilding refers to resistance training that results in gains in muscular strength, size and definition. Start with three lifting sessions a week for at least 6 months. Work up to 12 repetitions of three sets. After 6 months, if appropriate, add a fourth weekly session so you devote two sessions each to upper and lower body workouts. Work with an experienced weightlifter or a certified trainer. Excellent form includes protecting your lower back by keeping your lower abs engaged when you lift to prevent injuries.
Record Workouts
Record your workouts to track your progress. Consider measuring your total body fat by using a fat caliper to pinch fat at the triceps, belly and hips. You can also use a tape measure to measure the girth of your biceps, forearms, chest, waist, hips, quadriceps and the widest part of the calves. After 3 months, record your new measurements and fine-tune your eating or training for the results you want. Some women want to develop obvious muscle size; others want strength with a more slender build. High repetitions and lighter weights will give you a slimmer build. Heavier weights and lower reps help develop bigger muscles. Females won't become bulky unless they lift very heavy weights and train for years.
Training Table: Whole Foods Diet
The U.S. Department of Agriculture's food pyramid provides a realistic set of guidelines. Healthy adults should eat vegetables, fruits, whole grains such as brown rice, millet, quinoa, oats, lean proteins, eggs, nuts, legumes, low-fat dairy foods and non-saturated fats such as olive, sunflower, flax and hemp seed oils.
Member Comments