For many women, getting motivated to weight train is easier than ever; after all, there are a wide range of health- and physique-related reasons to pick up the iron. Unfortunately, as women, we just don’t have the level of anabolic hormones in our body that men do, so building muscle is, and probably always will be, more challenging. This does not mean, however, that it’s impossible! It’s just going to take a strategic approach.
1. Eat Enough!
The “eat no more than absolutely necessary” approach won’t suffice if you want to add muscle. You should eat, it must be one of your top priorities.
It’s all about eating to fuel your muscles.”A lot of us can’t get over that hurdle of gaining muscle, because we simply aren’t eating enough to support and maintain growth.
Use the IIFYM (if it fits your macros) approach, as it allows you to figure out the best formula that fits your body. It breaks it down into how much protein, carbs, and fat you should be eating for your activity level.
2. Do The Splits
There’s nothing wrong with full-body workouts. Many women are able to build appreciable muscle by training every major muscle group a few times a week, especially when they first start. But if your total-body approach isn’t taking or has plateaued, it might be time to try a body-part split.
Here are many ways you can organize your split. For example:
- 2-4 workouts a week: Push/pull (squats and pressing motions one day, pulling motions the next)
- 2-4 workouts a week: Upper body; lower body
- 3 workouts a week: Legs; push; pull
- 4 workouts a week: Chest and triceps; back and biceps; legs; shoulders and abs
Here’s the catch: These workouts should still be hard! Embrace the challenge, and find out what #legday is all about. It could be just the thing to take your results to the next level.
3. Cut Back The Cardio
When you increase calories and protein, it can be tempting to up your cardio as well. After all, you don’t want to gain the wrong type of weight, right? Mental trap might be just the thing that’s holding you back. You don’t need to spend hours doing cardio—especially when you’re looking to add muscle.
It can help to think of it this way: Every calorie you burn on the treadmill is one that your body won’t use to build muscle. If you’re looking for a challenge to replace all that cardio.
