Muscle Building Tips for Women

muscle building tips for women

Ladies, it’s time to move beyond the treadmill and cross-trainer, get rid of the fluffy weights and lift some proper weight that will give you the sexy body you’ve always wanted. Yes, muscle is the new sexy!

Most women are afraid to lift weights because they think that if they do, they will build muscle like male bodybuilders.

What you need to understand is that the bulky-looking women you see in body building magazines take an excess amount of protein powder in addition to eating regular protein meals throughout in order to achieve that specific look.

You really have nothing to worry about, you’re not going to become big and bulky just by lifting heavy weights.

This is never going to happen, because most women do not have enough testosterone to build that much muscle.

This gets me to my point for writing this article.

What’s more important for you, getting slim or  fit and toned?

Even if you have never lifted a barbell or a set of dumbbells before, that’s okay.

If you don’t feel comfortable going to the gym, you can always buy your own weights and workout from home.  All you need is a few pieces of workout equipment – No need to go overboard at the beginning.

In my experience working out, being fit and toned is a better option for me. Who cares if you’re carrying a couple of pounds, you can lose it by working out everyday and eating healthy.

Why Should Women Lift Weights?

Well, the answer is basically you want to gain as much muscle as you can because it increases your metabolism, even hours after your workout.

As a result of lifting weights and building muscle, you will burn more fat, which is what you want, isn’t it? Some women are actually comfortable with their bodies and like a bit of belly fat, but the majority want to appear more attractive and feel good about themselves so that’s why they exercise to achieve this result.

Research has shown that when women reach their late twenties they begin to lose muscle mass and their metabolism slows down. That’s why women who are eating the same foods most of their lives start gaining weight as they age.

To prevent this you will have to lift weights, do resistance training, weight exercises; do any exercise that will help you build muscle.

[su_quote cite=”Justin Kavanagh”]A thin body that avoids lifting weights or body-weighted exercises isn’t necessarily a healthy body[/su_quote]

Ladies, this does not mean you have to lift heavy weights. Not at all. If you have never lifted a barbell or a pair of dumbbells before, that’s okay. Us guys had to start somewhere too, didn’t we?

Besides, some gyms have their own weightlifting area just for women. You don’t have to exercise and feel like an idiot in front of all the guys; you can exercise in your own privacy and comfort.

The advantage lifting weights will make you

  1. Feel slimmer
  2. Look toned, fit and strong
  3. Look better
  4. Age slower
  5. Burn more fat
  6. Look good in clothes
  7. Release hormones in your brain that will make you feel great.

fit or toned

If you don’t feel comfortable going to the gym, you can always buy your own weights and workout at home, just a barbell and two dumbbells will do .

If your not comfortable lifting weights just yet, a lot of weights can be found or made in the kitchen for those starting out (soup cans, milk jugs or soda bottles filled with water later replaced with sand, laundry detergent jugs, sacks of rice/flour/sugar, etc)

Using something you’ve already got can make it easier to get started and stop making excuses!

As I said before no need to go over board at the beginning. But I do recommend going to the gym so that way when you’re finished lifting weights you can go for a run/jog on the treadmill or use a cross trainer.

As I have said in a previous article if you want to shape your body to look the way you want, then what you eat plays a vital role. Also, set realistic expectations to achieve your fitness goals so you can stay committed to your workouts. Stay away from highly processed foods.

Cut out all of the following processed foods from your diet

avoid processed foods

  • White bread
  • White Rice
  • Pies and pasta
  • Crackers
  • Chips
  • Burgers
  • Pizza
  • Frozen Dinners
  • Muffins
  • Cappuccinos & Lattes
  • White and Brown Sugar
  • Chocolate (Difficult one for most women but there are substitutes)
  • Ice-cream
  • Honey
  • Syrup
  • Rice Pudding
  • Biscuits

There are many substitutes for the above table that is really good for helping you lose weight and gain muscle fast.
I had to cut out all of the above processed foods in order the get in the shape I am today. What works for men can work for women also.

Begin eating healthy proteins, fats and carbs such as:Healthy Protein Diet

  • Lean beef
  • Eggs and egg whites
  • Whole grains with protein
  • Skinless chicken breasts
  • Fish rich in Omega-3s
  • Replace coffees with protein shakes
  • Replace cereals with oatmeal or Weetabix  (avoid Special K)
  • Replace white bread with whole grain bread (and remember the low fat butter ladies)
  • Eat more fruit, vegetables and salad.

What muscle building tips do you recommend for women?

This short video will show you the basic of muscle-building that I recommend to beginners.


So get out and lift some weights, don’t be scared. It will definitely help you lose more weight, tone up and get that sexy body you’ve always wanted.

Thanks for reading this article. If you enjoyed it, please leave a comment below and share with your friends. For more weight loss or muscle building tips read my Venus Factor Review Here. The Venus Factor is a weight loss and muscle building program for women.

About the Author

I created this website to help people that are struggling to build muscle and lose weight. I love working out and motivating others to do the same, and to get in the best shape of their life. Read my story here. Also go ahead and Like us on Facebook.

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