Home / Exercise / How Women can Gain Muscle Mass

How Women can Gain Muscle Mass

For women who are trying to build muscle mass, there can be a great deal of frustration. It seems that no matter how long some of us spend at the gym, we just aren’t seeing the results that we want to. This is primarily due to the many myths and mistakes that are plaguing women and bodybuilding. The following are some tips that will help you along in your quest for muscle mass. They may go against everything you’ve been trained to believe, but don’t worry about all that. If you’re reading this out of desperation (as I once would have been), everything you’ve believed before isn’t working anyways.

*Limit The Cardio

Women are often the ones that are filling the cardio room and they are staying in there for long periods of time. It is better, when trying to build muscle mass, to limit your cardio to three or four times a week and keep it limited to twenty or thirty minute intervals. Increase the intensity either by adding resistance or speed to get the most from your time. Do not do your cardio in the same time frame that you are weight training or you will be eating up your muscle, since you have already used your energy up during the weight training.

*Train Heavy, Not Long

How many times do you see women, maybe even yourself, that are lifting a five pound weight over and over…and over and over, yet seeing no muscle growth? While the high rep, low intensity method will work if you are looking to achieve a toned body, it is not the path that leads to muscle mass. The weight that you are training with should be one that you can do at least six reps with but no more than eight. The weight should take you completely or very close to complete muscle failure, the point where you truly cannot lift, press, or push it again. Doing three to five sets is ideal for muscle growth.


Most of us know that the supplement industry makes billions of our hard-earned dollars every year, but there are so many to choose from! How do you know what to use that will actually produce results? Beginning in bodybuilding, keep it simple. A supplement stack of a whey protein, creatine, and a thermogenic is a great place to start. Your protein should be taken about an hour before the workout and directly after the workout. Creatine monohydrate can be taken both during and after the workout and thermogenics are good to drink during the workout, as well.

For women to gain muscle mass takes dedication, determination, and inner drive, but it is possible. By changing some of the ways that you have been thinking and revamping the methods of training you have been using, you will have a much better chance of achieving your desired muscle growth. Of course, staying hydrated with lots of water and maintaining a diet of lean proteins, whole grains, and fruits and veggies is also important.