Is it time to start asking, how long does it take to build muscle for females?
A lot of women are eager to spend time in the gym, flesh out a workout program, and get stronger. However, it’s important to understand what the journey is going to require and how to maximize your chances of growing.
This guide is going to take a look at this question and help answer it in detail along with offering additional muscle building tips for women.
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How Long Does It Take To Build Muscle For Females?
When it comes to building muscle, it’s more than just the amount of weight being lifted.
This is a myth because too many women will head to the gym and start lifting aggressively. While progression in your lift (i.e. getting stronger) is important, it’s just one cog in the overall machine. You will have to focus on other aspects of your routine to make sure the results are on par with what you require.
If you are starting with bodyweight exercises then it’s all about understanding the technique. The initial growth is wonderful for beginners and you are going to see magnificent results since everything is new to your body.
However, there is going to come a time after 5-6 months when you’ll hit a plateau.
This is when it’s time to focusing on the finer details of your routine and pinpointing weaknesses. Until then, you can continue to go through a general workout routine and target various body parts evenly.
If you follow the right workout routine, you should see results after a few months. You will get bigger, faster, and stronger due to the workouts.
Of course, with time you will have to make adjustments and get better. This is the only way to continually progress and build muscle as a woman.
Tips for Building Muscles as a Woman
Build a Proper Workout Program
If you are focused on muscle mass and asking “How long does it take to build muscle for females?” then it’s time to build a proper workout program.
Women that are willing to put together a comprehensive, personalized workout regimen will be the ones that see amazing results.
If you go through the motions, it’s simply not going to work out the way you want it to!
The goal is to have a routine that targets various body parts during the week.
For example:
- Monday: Push (Chest, Triceps, Shoulders)
- Wednesday: Pull (Back, Biceps)
- Friday: Legs
- Saturday: Core and/or Cardio
This would be your workout routine for the week. It would target each body part properly and it would allow you to rest as well.
Focus on Full-Body Routines
With muscle growth, you will have to think about full-body strength training.
This means working out to get stronger throughout your body. Don’t just start squatting and assuming that’s more than enough to look the way you want to.
This is just the starting point.
You want to think about generating a good amount of growth across the body whether it’s your back, chest, or legs.
If you are not doing this then the results won’t come.
Focus on hitting various body parts throughout the week and getting the entire body heading towards the same goal.
Compound Movements are Essential
As you look to gain lean muscle, it’s time to think about adding compound movements to the heart of your workout routine.
What are compound movements for women?
In general, these will include exercises such as the deadlift, barbell squat, and bench press. You will want to include these exercises in your routine as soon as you can.
These work multiple muscles at the same time and can provide a real bang for your buck. You are going to get for each minute spent doing these exercises.
You can also add a tremendous amount of weight to these exercises making it easier to build muscle as a woman.
Use Progressive Overload
With weight training, you will want to focus on progressive overload. This is key when asking “How long does it take to build muscle for females?”
Women should think about using this technique to get stronger and build muscle. The premise is to progressively increase the weight you are lifting each session.
Let’s imagine you did 100 lbs on the bench press this week, you can increase it slightly to 102.5 lbs the following week.
This means you are continually progressing and getting stronger.
If you can’t increase the weight, why not increase the number of repetitions per set? If you did 8 reps per set, why not do 10 reps per set this week?
It’s all about gradually increasing the tension put on your body.
Eat the Right Way
While resistance training is a must for your muscle fibers, it’s also important to think about your diet.
If you are someone that is passionate about her look then you will have to focus on what’s going into your digestive system.
The goal is to cut down on sugary foods, alcohol, and other related junk food while counting calories.
If you want to build muscle, you are going to want to increase your protein intake, while also increasing the calories a bit. This will allow your muscles to naturally grow without being impeded by the number of calories in your body.
Your caloric intake is important during this phase.
You can start to cut calories for fat loss later on as you gain a good amount of muscle. This will give you a toned look when everything is said and done.
Rest Between Sets
You don’t need a personal trainer to always guide you.
The goal is to understand the importance of getting your routine in during the week. As long as you do this, you will start to see tremendous gains.
It’s also important to get the right amount of rest between sets.
For example, if you feel extremely tired after a 30-second break between sets, why not increase it to 45 seconds or 60 seconds?
It’s all about listening to your body and making sure the lift isn’t compromised.
Of course, this doesn’t mean you ignore everything and wait 10 minutes between sets, but it’s okay to increase the rest period by a few seconds to catch your breath.
Final Thoughts
For those asking, “How long does it take to build muscle for females?” it’s all about understanding how your body works.
If you are willing to create a proper workout routine, eat the necessary grams of protein, and lift the right way then the results are going to come.
This is the best way to see amazing results and feel at the top of your game as a woman.
You are going to start to notice sharp changes in your physique and how you feel on a daily basis. This is what makes working out fun and something to push towards each day.
Build a beautiful body starting with the right workout routine!
For women working out, please feel free to read our guides on the best yoga pants for curvy women and the best sports bra for women.
