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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Illustration of a skinny woman eating a muscle-building diet even though she's full and miserable.

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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Bombshell Aesthetics: The Perfect Female Body Shape (Full Article)

I figure there’s no sense denying that physical attraction plays a role in our relationships, especially at first. Whether that’s right or wrong, there’s no avoiding it. The research clearly shows that whether or not people say they value physical attractiveness, they still base their actions on it. Even the people who truly believe they don’t care about physical attractiveness still care as much as everyone else—they just don’t admit it (study, study).

Most studies show both men and women place a great deal of importance on physical attractiveness. We’ve written a companion article on male attractiveness, and that’s just as true there. That isn’t to say that physical attractiveness is all that matters, but it’s one of several factors that can have an impact on your life.

Some of our research comes from a survey we conducted. We’ll cite the other research as it comes up. Some of it might surprise you. Most people guess incorrectly about quite a lot of it.

On that note, this article is long. I’ll understand if you don’t want to read the whole thing, so here’s a quick and simple trick to make yourself instantly sexier: have a drink. It will boost your attractiveness (to yourself) by 50%. This is called the reverse beer goggles effect, aka, Beauty is in the Eye of the Beer Holder. (study) Best of all, you don’t even need to have a real drink – the placebo effect is more than enough – you only have to think you’re having a real drink. (The placebo group also experienced the benefit.)

If you’re looking for a more wholesome and longer-lasting aesthetic improvement, or perhaps an improvement that other people will notice too, don’t worry – that’s what the rest of this article is all about.

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Illustration showing a skinny woman who can't gain weight.

“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 to Get Wider, Curvier Hips Naturally And Fast

If you’re a naturally skinny woman with naturally narrower hips, you might be wondering: is it even possible to get bigger, wider hips? Why do some females have narrower hips? Are there any exercises to widen the hips? What’s all this talk about the waist-to-hip ratio, and how can I improve my ratio naturally?

These are questions we get a lot. So inside this article, we’ll be talking about why so many women want to have wide hips with a small waist, what we can’t change, what we can change, and some action steps you can take today to quickly start adding inches to your hip measurement to immediately start improving your waist-to-hip ratio.

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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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