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
Female Weight Lifting Transformations—4 Case Studies
See how these women combined lifting weights, nutrition, and lifestyle changes to see amazing before-and-after transformations. Inside we’ll take a closer look at four women as they set goals, begin lifting weights and eating differently, and see their monthly progress updates.
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Glute Bridges For Women: Overview, How-To, & Workout
The glute bridge is one of the best isolation exercises for building a strong and muscular butt. Building up the butt muscles, such as the gluteus maximus, can help a woman improve her waist-to-hip ratio, help relieve back pain, and improve her athleticism. Let’s take a closer look.
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How to Make a Bulking Smoothie (for Gaining Weight)
Looking to make a smoothie to help with gaining muscle? A homemade bulking smoothie is one of the best tools at your disposal. When you blend food into a liquid, you remove chewing. Without chewing, it’s a lot easier on your appetite, allowing you to reach your daily protein and…
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Dumbbell Leg Workouts For Women
Dumbbell exercises are just as good for building muscle as barbell, cable, and machine exercises. That means we can build a full dumbbell leg workout, and it will work just as well as if you were training in a full gym. The trick is to use a combination of squats…
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Deadlifts For Women: Overview, How-to, & Workout
The deadlift exercise is a core movement we’ll use all throughout our lives. Sink back into the hips to bend over and pick up a “dead” weight from the floor. It’s an amazing exercise for women looking for postural improvements, gaining muscle mass, and developing athleticism. Let’s take a closer…
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Farmer Carry Exercise For Women: How-to, Tips, & Workout
The farmer carry is one of the oldest movements in history—pick up something heavy, and walk. We love programming it for our female clients because it can help with postural issues, hip stabilizers, and grip strength. Let’s take a closer look.
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Barbell Front Squat For Women: Overview, Proper Form, & Tips
The barbell front squat is one of our favourite squat variations for women. 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 barbell on your shoulders. The BB front…
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How to Do the Dumbbell Romanian Deadlift
The dumbbell Romanian deadlift is a big compound exercise that targets your hamstrings and glutes. It also improves hip mobility, strengthens your posture, and builds strength from the tips of your fingers to the tips of your toes.
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Dumbbell Goblet Squat: Overview, Proper Form & Tips
The dumbbell goblet squat is one of our favourite exercises to program for women who want to build muscle. While it’s primarily a lower-body exercise that works the quads, glutes, and hamstrings, it’s also a compound full-body exercise. It’ll also hit the spinal erectors, shoulders, and anterior (front) core because…
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