How Women Can Build Muscle
With the wealth of information on the internet and in fitness magazines these days, it is often overwhelming for
women who want to begin weight training and building muscle.
Unfortunately, the biggest myth - that women will get big a bulky from weight training has prevented women from
effectively and efficiently building muscle like they want to.
To stop this from happening, I will outline a number of reasons why women should weight train and most
importantly, how they should weight train.
So read on to learn why weight training is an important component of a female’s health and fitness journey!
The myth that females will get big and start to look like bodybuilders is one that almost all females have
heard. In order to understand why this concept is a myth, you need to understand what testosterone is and how it
works within the body.
According to the Encyclopedia Britannica, testosterone is “a hormone that is a hydroxy steroid ketone produced
especially by the testes or made synthetically and that is responsible for inducing and maintaining male secondary
Testosterone plays an important role in the development of male reproductive tissues, muscle and bone mass, and
body hair. These anabolic and androgenic effects of testosterone are the principle reason men get bigger from
lifting weight than women.
On average, a male produces almost 10 times as much testosterone than a female. Because of this, a female will
never notice a large increase of muscle and bone mass when lifting weights.
While testosterone does play a huge role in building muscle mass,
female and male bodybuilders also contribute most of their success to anabolic steroids and growth hormones. So
before you start thinking about excuses and reasons not to lift weights, think about what I’ve just discussed!
Once you have these myths out of your mind you will indubitably feel more comfortable working out in the free
weight section of your gym.
Keeping what we’ve discussed in mind, you now need to learn how to weight train to build muscle effectively.
Women should, in fact, weight train almost exactly as a man should. To build a lean, ripped body you need to work
every muscle group each week - not just focus on your abs or butt.
Ideally, you will work out 2-3 times per week and focus on the main compound exercises - the squat, deadlift,
bench press, row, pushup and pullup. Performing these exercises may be intimidating at first, but once you get the
technique right and start adding weight your confidence will grow.
Don’t be afraid to ask a fellow gym member or employee for a critique of your form. In addition to compound
exercises, it may also be worthwhile to add isolation exercises in (bicep curls, tricep extensions, abdominal
exercises). This will help target your weak areas and improve overall muscle definition.
Hopefully this article has helped you understand the benefits and reasons why women should lift weights to build
muscle. As you can see, women don’t need to do anything different from a man to build muscle effectively!
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