Weight Gain
The Best Women’s Workout Program for Building Muscle
If you’re a woman who wants to build muscle, finding the right workout program can be tricky. Most workout programs aren’t designed for you. Only around 3% of people are trying to gain weight, and most of them aren’t women.
Even if you search “female muscle gain,” you’re in such a small minority, and your goals are so diametrically opposed to the average woman’s that most of the workouts you find will be written for someone else.
For example, the most common exercise routines are yoga, aerobics, and other types of cardio, all of which are great for improving your health and fitness. However, they all tend to lead to weight loss. You can offset the weight loss by eating more food, but the workouts still won’t help you build muscle. At least not very much of it.
For another example, consider something like “toning,” which implies losing fat to reveal the muscle underneath. If you don’t have enough muscle underneath, those workouts won’t work. You need a bonafide muscle-building program.
If you’re trying to build muscle, gain weight, and get bigger, you might have trouble finding good workouts. That’s why we wrote this article.
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Weight Gain Meal Plan for Women: Full Guide
Gaining weight can be hard for naturally thin women. It’s even harder if you’re trying to gain weight in a healthy and sustainable way. We’ve been there. We’ve helped thousands of other women through it, too. It’s hard, but you can do it, and this guide can help.
One of the hardest things about gaining weight is finding a good meal plan. Most meal plans are designed for women trying to lose weight. Your goal is the opposite of that, so you need a radically different approach.
In this article, we’ll talk about how to eat a healthy weight-gain diet. We’ll break down the best foods, how to eat a balanced muscle-building diet, what schedule to follow, and how to build a meal plan that works for you, your goals, and your lifestyle.
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A Woman’s Beginner Workout Plan For Muscle Gain
Looking for more curves, more muscle, and more strength—but confused about how to actually get started?
In this post, we’ll teach you how to start lifting weights and give you a full-body workout plan designed for females that you can do either at home or at a gym. If you pair this routine with a good muscle-building diet, you can start building muscle right now.
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The Women’s Guide to Squatting for Muscle Size
Squats are the bulking lift for women. They’re amazing for bulking up their quads and glutes, and they stimulate more overall muscle mass than any other lift, with the possible exception of the deadlift. But there are many different squat variations, each with its own distinct advantages and disadvantages.
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The Best Muscle-Building Supplements for Women
There are only a few supplements that are good for helping women build muscle. They’re well-researched, affordable, healthy, and safe, too. But good luck finding them amongst the thousands of ineffective supplements lining the shelves. Especially since most of those supplements are marketed toward men trying to get jacked or women trying to get thinner.
In this article, we’ll go over the best muscle-building supplements for women eager to get bigger and stronger. We only recommend a few supplements, and most have whole-food alternatives. None are mandatory.
We haven’t covered every single muscle-building supplement here, but we’ve got over a decade of experience helping thousands of women bulk up, and we keep up with the research published every month. Feel free to ask us questions in the comments.
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How To Gain Weight For Skinny Females
In this guide, we’re going to talk about a muscle-building diet plan designed for naturally skinny women who are trying to gain weight. Make no mistake, this isn’t a weight-loss diet plan. It’s not even a diet for the average woman who wants to become leaner and stronger. This is a bulking diet for women, a diet that will help you gain weight. Lean weight from muscle, yes, but the scale will still move up.
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“Why Am I So Skinny?”: Why Some Women Can’t Gain Weight
When it seems like everyone else is trying to lose weight, if you’re a skinny woman trying to gain weight, it can feel isolating. On top of that, some skinny women are eating a ton, and they still can’t weight. If you’re a woman who is thin, skinny, slender, bony—whatever you want to call it—inside this article, we’ll cover what’s going on.
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How Much Muscle Can Women Build? How Fast? And How Strong?
So you’re a woman and start lifting weights. How much muscle can you expect to gain? How long does it take to build a noticeable amount of muscle? And how big and strong can you become during your first year? What are good lifetime goals? Or maybe you’ve been lifting for a while and you’re wondering how strong you should be by this point.
Most women are trying to get “toned,” and lose some fat. You know the deal. They don’t want to get too bulky. That might suit their goals just fine, but it’s going to make it almost impossible for them to gain much muscle and strength.
…But what if you want to build muscle as a female? What if you want to become strong? That changes things. We can do better. Much better. In fact, I have a feeling you’re going to be pretty amazed about what you can do even in just your first year of lifting.
So, to figure out how much muscle and strength you can expect to gain, let’s break the question down into two parts:
1. How much muscle can woman expect to gain? And how fast?
2. How much strength can she expect to gain?
3. How does these things change if you’re a naturally thin woman?
Let’s dig into the science.
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The Best Muscle-Building Exercises For Women
One of the most common questions we get asked by women is, “What’s the best exercise to grow my bony butt, hips, calves, thighs, arms, etc.?” Let’s take a look.
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