Building Muscle and Strength for the Female Athlete

7 Dec

DSCN0057Strength training can benefit everyone, male or female. And, while there are certainly some gender differences, women have the potential to build muscle and gain strength through a well-designed strength training program. Here are some tips for how to build muscle for women.

Be realistic. Think about (and write down) what you want to accomplish. Understand that progress won’t occur overnight. Set short- and long-term goals, then develop a plan that is aligned with your goals.

Be consistent. Avoid peaks and valleys that can occur as a result of over- or under-training. Commit yourself to a set schedule that fits with your lifestyle, and stick to it.

Push yourself. If you want to build muscle, you have to challenge yourself. That means using weight/resistance that challenges you through a certain number of reps and sets. Heavy weights force your body to recruit more muscle fibers, which leads to muscle growth. It’s not supposed to be easy.

Perform compound exercises — those which engage multiple joints and muscle groups — like the deadlift, squat, and bench press. These exercises are terrific for improving conditioning, building muscle, and increasing strength.

Workout at least three times a week. If you’re a novice, start with at least two times a week. Allow for a day of rest between training days.

Eat well. That means quality and quantity. Ensure that you’re getting adequate calories. Aim for 5-6 evenly-spaced, small meals throughout the day. Your diet should include lean protein, clean carbs, and healthy fats.

Fuel your workout. You need a combination of carbs and protein both before (30-90 minutes) and after (within 30 minutes) a workout. Carbs provide energy and replenish depleted glycogen stores. Protein is essential to rebuild and repair muscle.

Try a creatine supplement. Creatine monohydrate may have the ability to enhance your training — helping you workout harder and for a longer period of time. This could lead to increased muscle growth.

Track your progress. Keep a chart of every workout, including exercises, weights, reps, and sets. A nutrition journal is not a bad idea either.

Get help. Consider enlisting the services of a strength and conditioning professional, at least to get started. He or she can help you to be more effective and efficient.


Your thoughts?

10 Responses to “Building Muscle and Strength for the Female Athlete”

  1. Anatomy X5 April 19, 2013 at 8:19 PM #

    Hey There. I found your blog using msn. This is an extremely well written article.
    I’ll make sure to bookmark it and come back to read more of your useful info. Thanks for the post. I’ll certainly return.

  2. Max Thermo Burn April 25, 2013 at 1:13 AM #

    I truly love your website.. Pleasant colors
    & theme. Did you make this site yourself? Please reply
    back as I’m wanting to create my own personal blog and would like to know where you got this from or just what the theme is named. Thanks!

  3. body building October 9, 2013 at 8:59 PM #

    This is very interesting, You are a very skilled blogger.

    I have joined your feed and look forward to seeking
    more of your magnificent post. Also, I have
    shared your web site in my social networks!

  4. rawburn February 2, 2014 at 12:01 AM #

    That is a very good tip especially to those new to the blogosphere.
    Short but very precise information… Thanks for sharing this
    one. A must read article!

  5. site February 2, 2014 at 1:28 PM #

    Hello there! Would you mind if I share your blog with my facebook group?
    There’s a lot of folks that I think would really enjoy your content.
    Please let me know. Thanks

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: