top of page

How to Build Muscle as a Woman –The Ultimate Guide to Building Muscles the Right Way

Women have been super obsessed with losing weight and getting leaner probably since the beginning of time. But I’m happy to report, that more and more women now want to focus on building muscles and losing fat, rather than just watching the scale go back. And that seems to be a step in the right direction.

With that said, it can be challenging to find out how to build muscles as a woman. And this is why: as per human anatomy, the male body has more testosterone than the female body. Testosterone is what helps men build muscle easily.

But this shouldn’t discourage any females reading this post! Muscles can help you reap so many benefits. It will improve your functional strength, insulin sensitivity, and metabolism. Additionally, it will assist you in avoiding gaining weight in the future.

Overall, adding weight in the form of muscles might be a significantly more effective method of getting the physique you want than merely attempting to reduce weight.

A common fallacy about weight lifting is that it will lead women to "bulk up." This is one of the most common myths about weight lifting. In reality, nothing could be farther from the truth. In this post, I’ll guide you on the topic of female muscle development that willhelp you understand how to gain muscles as a woman. I will also give you easy, practical suggestions that you can put into action right away.

To find out how to gain muscles as a woman, identify signs of muscles gain and how to strategically use this information to get the desired appearance, you'll want to continue reading this post.

Practical Steps to Build Muscles as a Woman

1. Intensity and Volume

Train with a high volume yet with a medium level of effort. It's the number of sets and repetitions you perform, while the intensity is the weight you use, that determines "volume." Perform 10 to 15 repetitions of each weight training session, taking no more than a minute rest in between.

Intense activity causes lactic acid to build up in muscles, generating a burning feeling and promoting muscular development.

2. Pay Attention to Sets

Increase the difficulty of each set of exercises to the point of failure. After the initial set of 15 repetitions with a higher weight, drop by 2 per set until your last set comprises 11 lifts. It's essential to give each set your all, even if you're becoming tired.

3. Choosing the Right Exercises

Work with weights and do the "big three" routines. The squat, the deadlift, and the bench press are examples of these. It's essential to incorporate them in some form since they help improve strength, condition, and muscle mass.

4. Keep in Mind the Genetic Component

One can never neglect the influence of genetics in gaining muscles. There is a hereditary component to the capacity to gain muscle mass. Even if you start from a weak point, you can always enhance your physique.

5. Work Out Frequently

Aim for at least three workouts a week. Three workouts per week stimulate muscular growth. Experts in strength training can try extra sessions for their muscles gain.

6. Prioritize Muscle Building

If you want huge muscles while training for a marathon, don't do both simultaneously. Even though it is possible to combine aerobic and weight training, it is not recommended due to conflicting physiology and biochemistry.

7. Fuel effectively

Eat to build muscular mass. It will be challenging to gain muscle mass when you're trying to lose weight while still working out. Maintaining your protein intake and cutting down on fat and processed carbs are the best options to restrict your food consumption.

Reduce your caloric intake by using the Calorie Deficits method. Eating healthily on the days you exercise, particularly in the hour before and after, may help you maintain or even improve your muscle mass when you're trying to lose weight. Don't use this as an excuse to overindulge on days when you've worked out.

8. Focus on Reducing Body Fat

Calculate your fat percentage. Don't give up if you work out with weights and see little progress. In some instances, you might be shedding fat and gaining muscle. Net weight loss or increase is not a good indicator of muscle or fat mobility, but it is difficult to achieve both at the same time.

9. Consume Protein as Much as You Can

Eat enough protein. No matter how hard you work in the gym, your daily protein requirement for muscle growth will never exceed less than 0.98 grams per kilogram of body weight every day.

Getting enough lean protein in your diet daily eliminates the need for a protein supplement. You can use whey, soy, or even skim milk as a supplement drink. However, remember that supplementing with branched-chain amino acids (BCAAs) isn't essential.

10. Get Enough Carbohydrates

Do not starve yourself. If you train hard and long with cardio, circuits, or bodybuilding regimens, there must be enough carbs in your diet.

Failure to do so will result in muscle breakdown for protein and eventually carbohydrates. For this form of exercise, low-carb diets are not recommended. Carbohydrate requirements per pound of body weight may range from 2.3 to 4 grams per day, depending on intensity and amount of exercise.

11. Fuel Your Exercises

To energize your body, consume pre-and post-workout protein shakes. Following training, 10 to 20 grams of protein ingested roughly 30 to 60 minutes before you workout may aid in producing a muscle-building impact in your body. Additionally, half a cup of cooked, chopped chicken or beans, or a protein drink like whey or soy protein, would suffice.

In 30-60 minutes after exercising, consume the same quantity of protein, carbs, and creatine.

12. Examine the Possibility of Taking a Creatine Supplement

Take a creatine supplement to help with your muscle building. Even though individual outcomes may vary, taking roughly 5 grams of creatine per day may boost your capacity to exercise harder and for more extended periods, which may result in more muscle development.

A recent study suggests that creatine supplementation with protein and carbs may immediately impact muscle growth. Over time, using fewer supplements can help you save money and ensure long-term survival.

13. Take Rest

Ensure that you get enough sleep and relaxation time. When you are at rest or asleep, your muscles can rebuild, heal, and repair themselves. Check to see whether you're getting enough rest. Not doing so may cause a delay in your muscle-building efforts, as well as sickness or harm to yourself or others.

14. Establish Attainable Objectives and Timetables for Yourself

Prepare yourself by setting realistic objectives, keeping track of your progress, and being patient. It takes many hours of work to get the most incredible physiques possible. Don't be frustrated if your development isn't as fast as you'd want. Start small and build up from there. Your gains in fitness and health will last as long as you continue exercising.

Get in Shape the Right Way with these Strength Training Exercises to Build Muscle

If you have started gaining muscle and strength, the first step is to engage in strength training. Lifting weights is a common component of a strength training regimen. It contributes to the improvement of muscular strength.

Following are the exercises I recommend.


This exercise is excellent for sculpting and growing strength in your quadriceps and glutes, whether performed with heavy dumbbells or a barbell. Maintaining appropriate form is essential, so gradually increase the weight you use while maintaining excellent form. Picture yourself sitting in a chair with your heels firmly planted on the ground and your hips back.

Shoulder Presses

There are other shoulder-press varieties, including the Arnold press, the dumbbell press, and the behind-the-neck press, among others. These exercises are excellent for strengthening the shoulders, trapezius muscles, and upper body. Don't be hesitant to add additional weight, and if you're pushing yourself, make sure you have a spotter.


If you pick the single-leg deadlift over the standard deadlift, and whether you use dumbbells or barbells, you will work the glutes, hamstrings, and back muscles in this adaptable exercise. Proper form is essential when doing this exercise; thus, maintain a level back and a slight bend in your knees. Whenever you see that your back is curving, reduce the weight and concentrate on your form.

Chest Presses

An incline, decline, flat bench, or the floor are all possible positions for a chest press. Each of these positions will target the chest from a different angle and help you build muscles. Make sure you have a spotter if you're going above your limit with dumbbells or a barbell.

Biceps Curls

Despite being a minor muscular group, the biceps can lift a significant weight when challenged. Consider some curl variants in your regimen, such as barbell curls, hammer curls, dumbbell sitting curls, and rope curls, among other things. Make cautious not to rock for the sake of getting more momentum, and if you notice your back arching, it's time to drop the weight.

Triceps Kickback

Sculpting your triceps can help you show off your horseshoe. You will need an attachment such as a rope, straight bar, or v-bar, and a pulley to do this workout. Starting at a 90-degree angle, lower your arms until they are perpendicular to the floor, then push back up.

On the way up, come to a complete halt at 90 degrees. To effectively isolate the triceps and form your arms, you must leave the momentum out of the equation.

Muscle Building Food to Fuel Your Body

Muscle development involves both physical exercise and a good diet. If you've been working out at the gym but aren't feeling or appearing as strong as you'd like, you may be lacking a crucial component of your workout regimen. It's possible that making a few dietary changes can help you gain more muscle. To put it another way, you must nourish your muscles.

Muscle building and maintenance are complex tasks as a woman. Fortunately, eating the appropriate meals may be beneficial. Five dishes to include in your culinary repertoire are listed below:


Most grocery stores in your area have this popular form of protein, which can be found in almost every section. Due to the low cost of chicken, you may purchase it daily without worrying about breaking the bank. If you compare it to the other items on this list, chicken has a more significant proportion of protein than the others. Each serving of skinless, roasted chicken has 26 grams of protein.


Another victor in the field of protein supplements. Salmon may be found frozen, tinned, or fresh in the fish area of your local grocery store, depending on your preferences. In addition to providing protein, salmon is an excellent source of omega-3 fatty acids and vitamin D, making it a complete protein source.

Omega-3 fatty acids are beneficial for your brain and heart, as well as for lowering inflammation. The culinary possibilities are practically unlimited whether you want to grill, bake, or pan-fry.

Cannellini beans

When adding protein to your diet, black beans are a fantastic non-meat option. They're also an excellent source of fiber and potassium, which are both essential nutrients. Black beans are an excellent component choice for a low price and high nutritional value. Tacos, salads, and chili all benefit from the addition of this basic legume.

Peanut butter

Smoothies, on-the-go snacks, and everything in between may all benefit from the addition of this versatile ingredient. One tablespoon of peanut butter has four grams of protein, making it an excellent source of protein for muscle growth. Monounsaturated fats, vitamins, antioxidants, and minerals are all abundant in peanut butter, making it an excellent food for maintaining good health and optimal bodily functions.


One cup of plain low-fat yogurt has a whopping twelve grams of protein. Yogurt is an excellent alternative for a snack, meal, or post-workout nutrition because of its high protein content. According to research, consuming yogurt daily may decrease your blood pressure and maintain healthy HDL cholesterol levels. Add some fresh fruit or ground flaxseed to liven up the taste profile and texture.

Here's just a tiny sampling of the many beautiful possibilities. For those who are allergic to them or don't like them, you may substitute other high-protein meals in their place.


Only effective therapeutic doses of scientifically confirmed components can provide if you want to feel the sort of energy surge and performance enhancement. If you want to learn how to build muscles as a woman and tips and tricks to gain mass, it is recommended that you try Ben Hoang Muscles Training Services.

Ben Hoang Muscles Training Services have trained many renowned athlete and personal trainer. They will share their ideas for achieving success during a muscle-building period in your training regimen to help you get started during the training.

Ben Hoang has achieved tremendous success as a coach and fitness industry leader. He has assisted young health and fitness professionals in making a difference in their professions by developing and expanding on their skills to discover their inner purpose and achieve long-term success.


  • How long does it take to build muscle for females?

It might take anywhere from three to four weeks to see a discernible difference. After 12 weeks, you'll start to see some meaningful effects, but it all depends on your objectives and the sort of strength training you're doing at the time.

  • How can I build muscle as a woman?

A woman can build her muscles through proper diet and exercise. You must make push-ups, pull-ups, shrugs, squats, curls, deadlifts, lunges, triceps dips, and chest presses as part of your workout regimen. These movements work many muscles simultaneously, making them some of the most effective motions for increasing muscular mass. The number of repetitions and sets has a significant effect.

  • What should a woman eat a day to gain muscle?

For a 140-pound woman, her total daily protein consumption should be at least 117 grams of protein every meal. Consume meals containing 25 grams of complete protein regularly throughout the day. Following a strength training session, emphasize protein sources high in leucine which provide around two grams of leucine per serving.

  • Should you workout daily to gain muscle?

At the very least, you should be lifting weights three days a week to be effective. According to the study's findings, exercising a minimum of two days a week is required to achieve maximum muscle development.

  • What is the best time to workout for muscle gain?

Going to the gym in the evening provides several advantages, particularly if you're trying to gain muscle. Muscles in the body tend to be weaker in the morning and progressively stronger over the day. The muscles of the body reach their maximum strength in the early evening.

Ben Hoang is a personal trainer whose sole motto is to help others attain the perfect balance between a healthy body and mind. There is nothing more rewarding for him than assisting his clientele in experiencing a positive, and confident state of mind.


Recent Posts

See All
bottom of page