Muscle Building For Skinny Women
We've been helping naturally thin people build muscle full-time for the past fifteen years, with over fifteen thousand members, including athletes (high school, college, professional, and Olympic), fitness models, celebrities trying to look better for TV appearances, and most of all, regular people ranging from teenagers to grandmothers.
If you're a skinny woman who wants to gain weight, build muscle, and become stronger, I think you'd love our newsletter. It kicks off with a 5-part series that covers:
- How to lift for muscle growth
- How to eat for lean weight gain
- How to thrive with skinny genetics
- How to get stronger, healthier, and better looking
After that, we'll send you 1–2 newsletters per month to keep you updated on the latest muscle-building research, methods, and workouts—all of it 100% focused on gaining muscle and strength as a naturally thin woman.
12,264 newsletter subs & counting!
We Help Skinny & Skinny-Fat Women Gain Muscle
For the past ten years, we've specialized in helping naturally thin people gain weight, build muscle, and become stronger. We've had clients ranging from everyday women all the way up to our Canadian Olympic women's rugby team. If you're finding it hard to gain weight, build muscle, or become stronger, this is the site for you.
This isn't a general site where we help the average person become fitter. Those sites are great, but if you're anything like us, they also drive you kind of crazy. They tend to assume that we're overweight and eager to get thinner—that we have a natural propensity to overeat. But we don't. We're naturally thin. We find it hard to gain weight. We don't need weight loss advice mixed into our strength training advice.
Here at Bony to Bombshell, we write about how to eat more calories, not fewer. About how to train for muscle mass and strength. About how to overcome the struggles of being naturally thin. And we help our clients make "bulking" transformations like these:
You may know us as the founders of Bony to Beastly (for skinny men) or Outlift (for everyone). Bony to Bombshell is our site for naturally thin women. I'm Shane Duquette, and I gained 55 pounds in a little over two years. I was lucky. I had the help of my business partner, Marco Walker-Ng, BHSc, PTS, PN.
Marco is a naturally skinny strength coach who had already gained 63 pounds. He'd also coached clients ranging from everyday people all the way up to college, professional, and Olympic athletes.
Before I met Marco, I felt lost. Whenever I would try to exercise, I would lose weight. I found it so frustrating that after every failed attempt, I would spend years festering in inactivity before I could muster up the motivation to give it another go.
When Marco taught me how simple this could be, I was blown away. And I gained 55 pounds while keeping my abs. I then reproduced those results with my roommate, who gained 45 pounds.
I also married a naturally skinny nutritionist, Cassandra. Not only has she gained 20 pounds herself (as a new mother), but she also helped us improve our nutrition and workout program.
Some of Our Popular Articles
Every article on this site is about how to gain muscle and strength. Here are some of our more popular ones:
- Why Some Women Are Naturally Thin
- The Skinny Fat Guide for Women
- What Equipment Do You Need to Build Muscle?
- Beginner Muscle-Building Workout Guide
- Beginner Muscle-Building Diet Guide
- The Ideal Female Body (According to Men)
- How Much Muscle Can Thin Women Build?
- How Should You Exercise to Build Muscle?
- Which Exercises Are Best for Building Muscle?
- The Best Muscle-Building Supplements for Women
- How to Get a Smaller Waist
- How to Build Bigger Legs
- How to Build Bigger Hips
Our Muscle-Building Program for Women
If you want our help getting stronger, leaner, healthier, and better looking, check out The Bony to Bombshell Transformation Program. The program includes a 5-month workout program, with a video course teaching every exercise. It also includes a complete muscle-building lifestyle and diet guide, and a recipe book full of healthy muscle-building meals.
We'll coach you through your entire transformation. We'll take a detailed look at where you're starting and what your goals are, come up with a plan, and guide you through the entire program, answering all your questions, helping you track your progress, and giving you feedback.
Our Recent Articles
Double Dumbbell Front Squat: How To Do It Properly & Tips
The double dumbbell front squat is a great variation for women ready to progress past the dumbbell Goblet Squat. It’s a great choice because while it hits the quads and glutes, it’s also a full-body exercise that hits the anterior core, upper back, and shoulders as you stabilize the dumbbells…
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Single-Arm Dumbbell Row on Bench: Overview, How To Do It, & Tips
The single-arm (1-arm) dumbbell row on the bench is a classic lift. It’s a great beginner exercise for building muscle in your upper back. The main muscles it works are the lats, traps, and rear delts. It’s also fairly good for your arms, though, and should stimulate a bit of…
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Dumbbell Sumo Deadlift: Overview, How-To, & Tips
The dumbbell sumo deadlift is a great variation of the conventional barbell deadlift. It helps to build strength in the quads, glutes, and hamstrings. What makes it different is that you stand in a wide stance with the dumbbell between your legs, like a sumo wrestler, and you use a…
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The Best Post-Workout Drinks For Women
Right after lifting weights, your muscles are primed for growth. You just gave them a stimulus to grow, there is heightened blood flow to the area, and the body has already started the recovery process. Getting in some protein and calories not too long after your workout is the key…
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How Much Weight Should a Female Beginner Lift?
When getting into lifting weights, it can be confusing as to how much weight you should lift. There’s no definitive answer because every woman is different. But there are some good tips to figure out what the right weight is for each exercise that matches your own current levels of…
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Clamshell Exercise—Overview, How-to, & Tips
The clamshell is an isolation exercise for many of the glute muscles that don’t get stimulated to their full potential with the standard squat or hip thrust movements. For women looking to get the most three-dimensional and athletic glutes, they’ll need to be training the rotation motion of their legs.…
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Single-Leg Hip Thrust: Overview, How-to, & Tips
The single-leg hip thrust is a great isolation exercise for building up the glutes. You can do it with your own body weight, or you can load it with a weight plate, a dumbbell, a kettlebell, etc. Inside we’ll show how to do the proper form (one version with your…
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Glute Bridge vs Hip Thrust
Almost every woman we’ve worked with has wanted to improve their butt, and they can do that by doing some compound exercises that hit the glutes (squats, Romanian deadlifts, etc.). But for optimal muscle growth, they’ll also want to do some isolation exercises for the glutes. So how does the…
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Signs Of Gaining Muscle For Women
When you’re trying to gain muscle, it’s normal for a woman to wonder if what you’re doing in your workouts is actually working. It takes time, patience, and consistency to see muscle gain. So you won’t see results overnight. But on the other hand, continuing to do something that isn’t…
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