10 Tips for Women to Bulk Up Muscle

Building muscle is no longer just the prerogative of bodybuilders. The benefits of weight training have quickly spread across society and the days when women were only into cardio are thankfully long gone. We now know that muscles won’t make you the Hulk’s muscular sister, but instead help to firm the body and sculpt sexy curves. In addition, they have a whole host of benefits for women’s health. However, it can be a bit more challenging for the fairer sex to put on muscle than for men. However, it is definitely not impossible. What we advise is to focus on is diet, training and other aspects of your lifestyle to make it more manageable.

In this article you will learn about the following tips for muscle growth:

What do women have to gain when they bulk up?

Muscle growth is primarily the result of strength training. But building muscle doesn’t just give you more muscle mass to wrap around your bones and shape your physique. There are many more benefits in terms of health and appearance.

1. Improve musculoskeletal function

With age, women experience bone loss due to hormonal changes, less physical activity and other factors. This increases the risk of osteoporosis and the risk of fractures. Strength training can be one way to prevent this. This is because it increases the mechanical load on the bones, which leads to a signal being sent to the bone cells, which start to multiply. This increases bone density (mineralisation) and strength.

In addition, strength training can increase the production of growth hormone, which is also related to the processes of building muscle and bone mass. In addition, during exercise, there is increased blood circulation in the muscles and bones. As a result, more oxygen and nutrients reach these tissues and waste substances are removed more efficiently. ^[1–2]

When you exercise correctly, your posture will also improve. This will reduce the risk of muscle imbalances and strain on certain joints or parts of the spine, such as the lower back. You can thus combat pain in this area quite easily. However, strength training not only strengthens muscles but also increases the strength and flexibility of tendons and ligaments. This leads to greater joint stability and a reduced risk of injury during sport.^[1–2]

2. Maintaining as much muscle as is possible later in life

Nothing lasts forever, and when you don’t use your muscles enough (e.g. you don’t exercise), your body gradually starts to shed them as unnecessary weight. Your body is a good economist. And rather than feeding on muscle mass, it would rather get rid of it. With age comes various hormonal and physiological changes in the body, which can cause, among other things, loss of muscle mass. This happens already after the age of 30, which is when you can start to see the first loss of muscle mass. After the age of 60, the loss is usually even more rapid. This phenomenon is technically called sarcopenia and is one of the main causes of mobility problems in older people. It increases the risk of falls, injury, general frailty and loss of independence. ^[3]

Fortunately, you can prevent muscle loss because your lifestyle plays a large role in it. Strength training is one of the ways to help retain muscle for as long as possible. It causes microscopic tears in the muscle fibres, which the body then repairs. Especially after exercise, this leads to an increase in muscle protein synthesis (MPS – Muscle Protein Synthesis). This is the process of muscle tissue formation, which is crucial for its regeneration and growth. In addition to exercise, diet, genetics and the body’s hormonal environment also influence the amount of muscle mass. ^[4]

3. A healthier metabolism

You can safely call muscles the fountain of youth. Not only do they keep your body in great shape, but they also support metabolic health. First of all, they improve the sensitivity of cells to insulin, which is crucial for regulating blood sugar levels. In addition, muscle mass is more metabolically active than fat. This means it burns more energy. All in all, this makes it easier to speed up your metabolism, and thus easier to maintain a healthy body weight. ^[5]

A greater amount of muscle mass is also associated with a lower risk of developing metabolic syndrome, according to studies. This is a combination of several health conditions (obesity, high blood pressure, elevated blood glucose, elevated blood lipids) and can eventually lead to heart disease or diabetes. Thanks to muscle, not only can you live longer, but more importantly, have a better quality of life. ^[6]

4. Greater strength and self-confidence

It’s not only men who have well-developed biceps which give them confidence. Women also want to feel strong, self-sufficient and independent. It’s not just about that toned physique and sexy curves. When you feel good about your body, your self-esteem grows. Over time, you begin to feel more confident not only athletically, but also in your personal and professional life. The feeling of being able to carry heavy shopping home by yourself or stow your suitcase in the overhead compartment when boarding a plane is priceless. Also, the fact that you can lift a barbell above your head and overcome your physical limits can help you conquer the rest in your life. ^[7]

5. A more attractive physique

All those health benefits of muscle mass are nice, but let’s face it, the most common initial motivation to exercise is a nicer physique. Thanks to muscle, you can have round shoulders, strong arms, a toned stomach, firm and round buttocks, and nicely shaped legs. The whole physique may then appear more symmetrical and attractive. Added to this is better posture, which is also important in appearance. Don’t believe that if you put on muscle you will give off a masculine impression. On the contrary, you will see that they will shape your figure beautifully and accentuate your feminine curves.^[8]

If you want to learn more about the benefits of weight training for women, read our article Should Women Strength Train? Yes! 12 Reasons for Women to Workout and Exercise.

Why is it harder for women to gain muscle than men?

Women gain muscle with greater difficulty than men for several reasons, which are mostly related to differences in hormone levels, body composition and physiological factors.

1. Hormone levels

Men, in particular, have 10-20 times higher testosterone levels than women, making it easier to gain muscle mass. In addition, women go through hormonal changes during the month (menstrual cycle) that can affect energy levels and overall desire to exercise. This is why they may not be as consistent in their workouts. ^[9]

If you are wondering what effect hormones have not only on muscle growth, find out in this article Testosterone, Oestrogen and Progesterone: How Do They Affect Weight Loss and Muscle Growth?

2. Body composition

Men also naturally have more muscle mass, and less fat, which contributes to their results appearing more quickly and visibly. However, the difference in muscle fibre ratio can also play a role. Men typically have a higher proportion of fast-twitch type II muscle fibres, which have a greater potential for hypertrophy than endurance type I muscle fibres, according to studies. This puts men in a better starting position in terms of genetic potential as well. ^[10–11]

3. Societal influences

Societal norms often push women to focus mainly on leanness rather than building muscle and strength. Especially in the past, gaining muscle was mainly a male thing, which is thankfully starting to change.

4. Other factors

In order to bulk up your muscles, you need to eat properly. Energy excess is a prerequisite for muscle growth (hypertrophy). This is what can be a problem for some women, because they are afraid to eat more, in case they only gain fat.

After reading these points, it may seem that there is no point in even starting to gain muscle, because that would be going against nature. Fortunately, it’s not as black as it looks at first glance. Even women can achieve beautiful and often comparable results to their male counterparts in terms of building active muscle mass. Just follow the recommendations below and go for your target.

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Why is it more difficult to maintain and gain muscle with age?

As the years go by, speed bumps can get in the way and slow down progress. Menopause is the first such brake. This is when levels of the hormone oestrogen, which plays a role in maintaining muscle mass and also affects metabolism and fat storage, drop.

Changes in metabolism, such as insulin resistance, i.e. impaired tissue sensitivity to insulin, can also slow muscle growth with age. This can result in the body not using the nutrients needed for muscle growth as efficiently. But neither does this mean that post-menopausal women should cancel their gym membership, thinking that exercise is no longer worthwhile. In fact, studies prove that proper strength training and a properly structured diet work for women at any age. ^[12–14]

10 tips for women to bulk up your muscles

Gaining muscle is not just about working out and spending time in the gym. It is a complex process that requires changes in various aspects of your lifestyle. But that doesn’t mean you should completely overhaul your life from one day to the next. Think of it like sailing a boat – first you have to set the right course, and then gradually adjust the sails as needed. Start with small changes to your workouts and diet. Once these changes become almost a natural part of your life, you can focus more on things like sleep and other aspects.

1. Record your initial starting point

Before you embark on the whole muscle building process, assess your starting point. Weigh yourself, measure your self (biceps, waist, hips, butt, thighs, calves), and if possible take a visit to InBody, which will also measure your muscle and fat mass. The InBody machine is usually available in larger gyms or nutritional clinics, where you can also go for measurements in addition to the traditional consultation. You will do well to take an extra photo (for your own purposes) in some good light in your underwear. You may see changes in the photos that you didn’t even notice on yourself. You can then write everything down in a progress journal.

Then schedule a follow-up measurement in about a month. Ideally, under the same conditions (time of day, clothes, phase of menstrual cycle), weigh yourself again (go to InBody), measure your self and take a photo. Then compare the results from the previous measurement. Don’t feel bad if you don’t see great results right away after the first month. It takes time and patience to achieve visible results. If you don’t see changes even after a longer period of time (3 months), you will need to evaluate your current training plan, diet, sleep and other factors and try to make some changes. After all, everyone’s body can react a little differently, so finding what works best for you is key.

2. Set realistic goals

Approach gaining muscle with the knowledge that it is a process that takes time and patience. Believe me, even that fitness buff you admiringly follow on Instagram has worked her way to her current physique over years of honest hard work, and she definitely didn’t get that body in a few weeks. That’s why it’s important to set realistic goals to help keep you motivated and avoid the frustration of having too high expectations.

Your goals should be as specific as possible. Think about how much muscle you can realistically gain in a month or a year?

• According to studies, beginners tend to progress faster. They can gain 0.5 kg of muscle per month and around 5-6 kg per year.
• In the case of more advanced female athletes who have been working out for more than a year, progress is usually slower and typically ranges from 2-3 kg per year. ^[15–16]

Ideally, track how your muscle mass is shifting on an InBody or other smart scale. A regular home scale can show that you’ve gained weight, but it won’t recognize whether it’s just muscle or fat as well. Also, be prepared for the fact that it’s very hard to gain pure muscle mass and you’ll probably gain fat easily as well, which is perfectly natural. However, you will probably have a change in your body tissue ratio, and your body fat percentage will gradually decrease.

You don’t just have to set goals in terms of rapidity of muscle gain, but also in terms of workouts and diet. For example, going to the gym at least 3 times a week, raising your squat max by 10% within 6 months, eating 5 portions of fruit and vegetables every day, drinking at least 2 litres of water, etc. You can adjust your goals over time as you get better and as other circumstances arise in your life.

Learn more about how to set achievable goals in How to Set a Goal and Succeed.

3. Increase calorie intake and eat a balanced diet

When gaining muscle mass, you need to eat more than you burn in a day, i.e. reach a caloric surplus. But this doesn’t mean that you should overeat senselessly and eat everything your pantry or fridge has to offer. As a rule of thumb, it is enough to increase your current energy intake, at which you maintain your weight, by 10-20%. This practically means adding 250-500 kcal per day. For example, 70 g of cereal or rice, 40 g of peanut butter or 70 g of gainer is approximately 250 kcal. As you can see, these are not extra large portions of food. ^[17–19]

How much protein, carbs and fat should you eat when bulking up?

Recommendations for muscle growth according to the International Society of Sports Nutrition (ISSN)

Macronutrients	Recommended intake (g/kg body weight per day)	Percentage of total daily calorie intake
Protein	1.4 – 2.0	20–30 %
Carbohydrates	4–7	45–65 %
Fats	–	20–35 %

• The online energy intake and macronutrient calculator will calculate your optimal intake in no time.
• The article A Tailored Diet: A Complete Guide to Planning Your Diet by Calories and Macros will guide you through the entire process of building a diet from A to Z.
• You can learn more about the specific nutritional needs of women in this article Women and Nutrition: The Most Important Vitamins and Minerals for Health and Beauty.

4. Watch your protein intake

Adequate protein intake is important in addition to strength training for muscle growth. In the body, muscle protein breaks down and builds up almost constantly. And this happens all the more intensely during and after exercise. In order for muscles to grow and increase in bulk, it is necessary to ingest enough protein per day to stimulate the production of muscle protein synthesis (MPS).

For women who want to build muscle mass, it is important to ensure sufficient intake of this macronutrient, which usually means consuming 1.4-2.0 grams of protein per kilogram of body weight per day. For example, for a woman weighing 60 kilograms, this translates to roughly 84-120 grams of protein per day.

The more intensely and frequently you train, the more protein your body needs for recovery and muscle growth. Therefore, when strength training, it is crucial to ensure a regular intake of protein to help optimise recovery and maximise muscle growth.

The best sources of protein include meat (lean types – chicken, turkey breast, beef backside), fish (tuna, sardines, salmon), eggs, yoghurt, quark, skyr, cheese and other dairy products, whey or plant-based protein, tofu, tempeh, seitan or legumes.

• Sometimes it can be hard to eat enough protein, and in that case, a protein comes in handy. You can learn about how to consume protein properly in this article How Does Protein Change a Woman’s Body and Help You Lose Weight?
• You can read more about the best sources of protein in our article Foods That Easily Add Protein to Your Diet.

5. Start with strength training

Once you’ve sorted out your diet and are eating more food for energy, here comes the best way to use the extra calories. This cannot be anything else but strength training. This involves exercises that use resistance such as your own body weight, dumbbells or weight machines. In doing so, muscle fibres are stretched and minor damage is done. This causes short-term mechanical and metabolic stress in the muscles, along with other physiological reactions.

After a workout, adaptive mechanisms take place to repair and strengthen these fibres. In this way, your body adapts better to repeated loading, which is the main principle of muscle strengthening and growth. This is the main reason why you feel stronger with each workout and can handle more reps or lift heavier weights. ^[20–21]

Do you want your workout to deliver results in the long run? Then you can’t do without the principle of progressive overload. Don’t worry, it’s not some medieval method of torture. It’s simply that you need to gradually increase your load during exercise. This can be an increase in weight, number of repetitions or intensity of the exercise. Thanks to this, your body has to adapt to new impulses, which prevents stagnation, and in turn, promotes the growth and strengthening of your muscles. ^[20–21]

How to train to gain muscle?

Muscles need an adequate impulse for their growth, which is induced by training adaptation. So you can forget the archaic recommendation that women should train with low weights for a large number of reps. For muscle growth, loads between 60-80% of 1RM (One-Repetition Maximum) or 1 repetition with maximum weight are most often recommended. The golden mean for repetitions is 8-12 repetitions trained in 4-6 sets. However, don’t forget to take breaks between sets, which should typically last 1-3 minutes. And don’t believe that exercises with heavy weights are only suitable for men, women can also build an attractive physique thanks to them. ^[22] 

Which exercises should be selected for your workout?

There are no miracle exercises for muscle growth. It’s always all about meeting the conditions above and establishing a good overall training plan. You can safely start with exercises with your own weight. However, exercises with weights are more effective. If you are just starting out with weight training and are unsure of the correct technique, we recommend you seek out an experienced trainer to explain it to you during personal training sessions. Our exercise articles, which always include a description of the correct execution and common mistakes, will also give you a good foundation. ^[23–24] 

• Build your workout around basic exercises such as squats, deadlifts, shoulder presses or bicep curls.
• Choose 2-4 exercises for each part of the body. Include both complex (multi-joint) and isolated (single-joint) exercises.
• In the case of smaller muscles, such as the biceps, generally fewer exercises are sufficient.
• Add unilateral exercises (on one limb) to focus more on exercising the left or right limb separately. These include Bulgarian squats, lunges or dumbbell biceps curls.
• Combine exercises with free weights (dumbbells, barbell) and on gym machines (pulley machine, peck deck).
• Before the main workout, prepare your muscles for the load with a warm-up, which usually includes joint mobilisation and exercises using your own weight.
• Always include the most technically demanding exercises at the beginning of your workout. Most often these are complex and those that strain large muscle groups (back, legs).

Learn how to plan your workouts with all the variables in this article How to Create a Quality Gym Workout Plan?

Example of appropriate exercises by body part

Body areas to be worked on	Workout exercises
Shoulders	Barbell press, standing dumbbell raises, Arnold press
Back	Barbell bent over row, wide overhand pull-ups, lat pulldowns, dumbbell row
Biceps	Barbell biceps curl, hammer curls, cable bicep curl
Triceps	Overhead lat pulldowns, dumbbell kick-back, lying tricep extension
Chest	Bench press, dumbbell pullover, peck-deck fly
Abs	Single leg heel taps, plank, hanging knee raises, Russian twist
Buttocks	Back squats, sumo deadlift, hip thrust, lunges
Thighs	Front squats, Romanian deadlift, machine leg extensions, leg press
Calves	Standing barbell calf raise, machine seated calf raises

How often should you train when bulking up?

If you only have time to work out 2-3 times a week, a full-body workout is ideal. Plan exercises for both the upper and lower half of your body. With a training frequency of 3 times a week or more, you can alternate between top and bottom.

6. Dedicate time for recovery

Don’t forget to take into account the need for rest in your training plan. You don’t have to go 100% all the time with the idea that this is the only way to get results. Feel free to include a deload week once every month or two, during which you reduce the load, the number of reps and even the number of sets. This week will allow you to slow down a bit, and thanks to that you will gain strength for your next challenging workouts. ^[25]

Remember that recovery is not just about lounging on the couch. You can also spend your gym-free days being active and incorporate light cardio, stretching or yoga, which can help loosen muscles and speed up recovery. Also, remember that full muscle recovery after strength training occurs in about 24-72 hours. Therefore, it’s ideal to exercise one muscle area about twice a week. ^[26]

Your training plan should be balanced and include days of intense exercise but also rest so that your body has time to adapt to the load, grow and become stronger.

If you want to learn more about why recovery is so important and what forms to include, check out our article 10 Tips on How to Best Regenerate Your Body After Training.

7. Sleep like Sleeping Beauty

You don’t have to be in the deepest sleep waiting for the kiss of awakening from a handsome prince, but if you regularly indulge in a fair eight in dreamland, you may wake up with larger muscles. After all, quality sleep is the backbone of all your endeavours. Not only does it restore physical and mental strength, it also repairs muscles strained by training. Especially during deep sleep (non-REM phase), the growth hormone, which is essential for building muscle mass, is released in the body. That’s why it’s important to make sleep a priority and dedicate at least 7-9 hours a day to it. ^[27–28]

On the other hand, when you don’t get enough sleep, more cortisol can also be released in your body. It is a known stress hormone whose high levels complicate muscle growth. It is also sometimes referred to as the catabolic hormone. This means that it contributes to the breakdown of muscle mass into energy, thus inhibiting its production. ^[27–28]

Sleep is such a great tool to create the ideal hormonal environment in the body to build muscle and maximise the results of your training efforts. However, you and I know that in life things don’t always go according to plan or our expectations and it happens that sometimes you get less sleep. In this case, it is important to remember that this does not mean a loss any results achieved. When you sleep less, adjust your training schedule accordingly, slow down and don’t be so hard on yourself. When you have the opportunity to sleep more, you can get back to giving it 100%.

• To learn more about the role of sleep in reaching your targets, read our article Sleep: The Most Effective Booster and Fat Burner.
• If you have trouble falling asleep, be sure to give the practical advice in our article a chance. The article is How to Fall Asleep Quickly? Try These Simple Tips for a Better Night’s Sleep.

8. Learn to deal with stress

Stress is a natural part of life, but if left unaddressed for long periods of time, it can have a negative impact on your health and your ability to gain muscle. In fact, the stress response releases the hormone cortisol, which can significantly slow muscle growth. That’s why it’s important to learn to deal with stress better and find techniques that work for you.^[29]

Try a few proven techniques and stick with the ones that work best for you:

• include breathing exercises – deep breaths in and out
• go out into the great outdoors or practice yoga
• keep a journal
• focus only on things you are able to control
• treat yourself to a massage, beauty treatment or other form of relaxation
• go for a coffee with a friend
• try meditation – e.g. by using a mindfulness app
• give adaptogens, which are substances that help fight stress, a chance
• listen to relaxing music or watch a movie
• a sauna, cold water therapy or hot bath can also be useful

If you want to learn more about how stress affects you and what works best for you, read this article Why is Stress Dangerous and How to Reduce It?

9. Try proven effective supplements

You can also support the outcome with appropriately chosen nutritional supplements. ^[19] 

• A quality gainer can help you increase your energy intake, especially if you are unable to consume a target amount of energy in the form of a solid diet or prefer a liquid diet that is more quickly absorbed for whatever reason.
• Whey or plant-based protein will make it easier to meet your recommended daily protein intake and support post-workout recovery.
• BCAAs are essential amino acids that the body can use as a source of energy during physical activity. Thanks to this, they can contribute to protecting muscles from being burned for energy during very demanding and long training sessions.
• Creatine can support physical performance through ATP regeneration, especially during short consecutive intervals of intense training. It can also help with strength performance.
• A multivitamin will help provide all the essential micronutrients that play an important role in almost all biological processes in your body.
• Pre-workout stimulants usually contain caffeine, beta alanine, taurine and other substances that will give you a boost, help you prepare for your workout and improve your physical performance.

• You can read more about these supplements in our article Basic Exercise Supplements and How to Navigate Your Way Through Them?
• Again, you can get better acquainted with supplements formulated for women in this article Which Supplements for Women are Best for Digestion, Exercise and Beauty Care?

10. Be consistent

Throughout the process, remember that building up muscle mass is a long-term process that requires patience and perseverance. It can be even more challenging than weight loss. With the latter, you can have visible results after just a few weeks, while muscle growth requires months to years of consistent effort. It’s a marathon, not a sprint. But trust that all the effort will pay off in the end, and in time you’ll reap the sweet fruits of a fit and toned physique. That’s also why you need to have a long-term sustainable plan and not go to any extremes, because that’s how you ensure that you won’t give up after the first week.

To learn more about how to manage to keep the needle on your compass pointing at your goal, read 13 Tips to Stay Motivated to Exercise and Achieve Your Goals?

What should you remember?

Muscles play an important role in women’s health and vitality. Therefore, it is important to take care of them and do all that is necessary for their maintenance and growth. Even though the path to building muscle mass requires a lot of diligence and patience, it will definitely pay you back many times over, and not just in the form of a sexy, toned physique. In today’s article, you have been given a detailed guide on how to make a training plan and what needs to be adjusted in your diet and other lifestyle variables. Focus on the necessary changes and give yourself plenty of time to create new habits. Remember that each small step brings you closer to your goals. Be patient, consistent, and believe in the process.

If you liked this article, don’t forget to share these tips with friends who also want to work on their physique.

Sources:

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[24] How Many Exercises Per Muscle Group For MAXIMUM Growth? – https://builtwithscience.com/fitness-tips/how-many-exercises-per-muscle-group/

[25] Muscle & Strength. Deload Weeks: Everything You Need to Know on How to Deload. – https://www.muscleandstrength.com/articles/how-to-deload

[26] Nicholas A. Burd, West, D. W. D., Moore, D. R., Atherton, P. J., Staples, A. W., Prior, T., Tang, J. E., Rennie, M. J., Baker, S. K., & Phillips, S. M. Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men. – https://doi.org/10.3945/jn.110.135038

[27] Cortisol in Concurrent Training. – https://www.unm.edu/~lkravitz/Article%20folder/cortisol.html

[28] Recovery and sleep: Why training timing counts. – https://www.sportsperformancebulletin.com/endurance-training/recovery-strategies/recovery-sleep-training-timing-counts/

[29] Precision Nutrition. The Fat Loss X-Factor: Learn the Powerful Coaching Technique That Drives Better Client Results.– https://www.precisionnutrition.com/can-stress-prevent-weight-loss