Muscle building for women needs more focus than men. Why? Because women have more difficulty building muscles than men.
If you’re a woman and you want to build muscles, you have to pay more attention to your diet and workout for building muscles. Unlike men, women go through changes in their body during pregnancy and menopause. But with proper planning and preparation, muscle building for women can be successful. Here are some tips for women about building muscles:
Arrange a workout program that accords with your lifestyle. You don’t have to go to the gym to build muscles, especially if you have to or want to workout at home. You can use a spare room or space in your house as a home gym. Exercising in the pool is a workable option as well.
Your strength training exercises should be diverse. You need to work your body as a whole in order to build muscles, that’s why you have to do different kinds of exercises during you workout schedules in a week. Always note that you have to give your muscles a minimum of 48 hours of rest after you’ve worked them out. It’s during this rest period that your muscles are able to develop strength. While you’re not lifting on your rest days, your muscles grow stronger.
Exercise in the pool. Swimming is a great cardio exercise. It also makes your upper body stronger. Water exercises that are ideal with strength training are core workouts and ball training. You can even walk or run in the pool, and these are good examples of basic resistance training exercises. These exercises strengthen parts of your body that you tend to neglect when strength training.
Exercise for 3 to 5 times weekly. You can work out in a gym or set-up an exercise area in an available space or room in your house. You’ll need to use traditional weight tools such as barbells or dumbbells. These are workout equipments that’ll help you build muscles. For starters, you can workout in your home gym. Many people are coaxed into shifting into a total muscle building regimen from there.
Use heavy weights when you’re training in the gym. Don’t fret so much about looking bulky when you’re lifting heavy weights. It’s actually an easier way to build muscles. Consider these different approaches when you’re weight lifting:
- Use a weight that you’ll be able to handle at 5 to 6 repetitions for every set. The weight you’ll be choosing depends on your strength as a beginner.
- Stick to doing 3 main weight training workouts that you can perform regularly. These workouts should include dead lifts, bench presses and squats.
- Do 5 to 6 repetitions of 3 sets and rest for 2 to 3 minutes after doing each set. Two to 3 minutes of rest will enable you to recuperate if you’re doing your exercises properly.
Don’t spend long hours working out in the gym. Your workout time at the gym should be set to a minimum. You don’t need to stay there for 2 hours doing long one repetition after the other. Although it increases your endurance, remember that muscle building for women requires short but hard exercises.