5 Things Women Can Do To Build Lean Muscle

If you are looking to build some lean quality muscle this article is for you.

First off though lets dispel a huge myth when it comes to women lifting weights and building muscle.

You will NOT get big or bulky. 

This is a very common fear for a lot of women, but I can assure you that you will not get big, you will not get “bulky”.

Now lets talk about how we can build more muscle.

#1.  Eat More Protein

This is the most important thing you can do nutrition wise to increase lean body mass and add some quality muscle to your frame is to eat more protein.

I recommend about .75 to 1.25 gram of protein per lean body pound.  The more muscle you have the protein you need.  

As well these are just a general number.  Without knowing more about your training, recovery, food, age, metabolism and more I can’t say “eat this much protein”.

For the most part, if you are lifting and training you need more protein, and more than likely you are not getting enough.

Make it a point that with every meal you have protein. 

I honestly can’t even eat a meal anymore without first asking myself ‘where is my protein”.

Every meal start with protein.

How much should you eat?  3-6 meals a day is perfect. 

You can have a few shakes added in as well as trying to eat that much food is not easy. 3 quality meals with 1-3 protein shakes should do the job perfect.

#2 Lift Heavy Weights

Most women are afraid of lifting heavy weights.  This has to change.

I hear often “I don’t want to get too big” or “I am afraid I am going to hurt myself”.

As stated before you won't get big or bulky. 

Thankfully most women are very good when it comes to learning proper lifting technique and form. 

Guys tend to muscle lifts often, women rely on technique. 

Just another reason why love coaching women. :)

Don’t be afraid to lift heavier weights. 

Get away from the 10-15 reps and start doing more sets of 5-8 reps.

If you are looking to build lean muscle and improve your strength check out our WWLW App.

We have tons of programs and nutrition info to help you build muscle!

#3 Base Your Training Around The Big Compound Lifts

At my gym Heavy Weights we have about 5 machines, that’s it.

What we do have is a LOT of Barbells, along with Dumbbells and Kettlebells.

If you want to add some muscle (and strength) make friends with the Barbell and learn the basic lifts.

Squat, Bench Press, Deadlift, Over Head Press, Rows, Weighted Carries.

These exercises should be the backbone of your training program.

After these exercises you can do some accessory work and body part work, but make sure the big lifts are the main part of your training program.

I train my athletes like powerlifters + bodybuilders + athletes.  

#4 Cut Back On Your Cardio

I think Cardio has many benefits for health, mental health and more. 

But I also think that women do way too much of it.

I know you may feel better after a 30 min treadmill run or stepper workout, but I don’t think it’s necessary, especially if your goal is to build lean muscle.

I also think it may inhibit building muscle as it cuts into recovery and energy.

I do recommend 2-3 HIT conditioning workouts (10-15 minutes) along with a few longer walks or hikes as your main “cardio” source.

Ditch the treadmills and machines. 

Do more HIT conditioning workouts, do some finisher workouts after you lift and get out for some walks along with Sprinting, Hill Sprints, Sleds and Kettlebell Swings/Snatches are a much better option than cardio machines.

#5 Take ZMA, Creatine and L- Carnitine

There are many supplements on the market. 

Some of them work, a lot of them don’t.

However there are 3 supplements that can make a big difference in your training, strength and building muscle.

#1 Magnesium

Magnesium usually depleted when we train and sweat. 

As well most foods from the ground should contain magnesium but they don’t anymore. 

Magnesium is essential for muscles to work. 

It will also help with your quality of sleep and rest.

I recommend you take magnesium at night before sleep.

For most women it really helps improve sleep quality, energy, chocolate cravings and so much more.

Read More => Top 3 Benefits of Magnesium Glycinate for Women Who LIft Weights

Check out our WWLW Magnesium here.


#2 Creatine

Creatine is a very safe and effective supplement which will help you improve strength and build lean muscle. 

It is proven to work and has no side effects. 

Just be sure to hydrate as this is important for creatine.  You will not “hold water” or get puffy or bloated from creatine. 

These are myths. 

The big reasons you want to be hydrated as if you are dehydrated there is a higher chance of muscle injury as well creatine won’t work as well if you are dehydrated.

I recommend you take creatine pre and post workout.

Check out this link for a more detailed article on Creatine and it's benefits for Women Who Lift Weights.

Article => Top 5 Benefits of Creatine for Women Who Lift Weights

 

Check out our WWLW Brand Creatine here.

#3. L Carnitine 

Carnitine is an amino acid that has numerous benefits. 

It can help with fat loss, improved muscle strength, energy, brain function and much more.  It’s very low cost and works very well.  

I take it first thing in the morning and again pre workout.

I highly recommend these 3 supplements if your goal is to build lean muscle and strength.

Summary

For women to build lean muscle it is not easy.

It takes a lot of work, dedication, time and attention to proper nutrition and supplementation. 

BUT it can be done by doing the right things over time.

Don’t believe the myths about getting big or bulky.

Eat more protein, lift heavy weights, add in some accessory work and do some HIT conditioning with a few walks and hikes.

I hope this article and info helps your training and results.

Coach Rob

BTW the woman in this picture is my student Nancy.  I have coached her to compete in both PowerLifting & Bikini Fitness.

If you would like more info on how I can help you with your training and results fill this out.