How Women Build Muscle

April 2, 2012 by  
Filed under Women Fashion Articles

How Women Build Muscle

The majority of women are interested in learning how to lose weight more so than they are interested in gaining muscle. If you do happen to be one of the few women who do want to build muscle, you will find the information you are looking for below.

There are more misconceptions regarding women, weights and strength training than anything else in the realm of women’s fitness. The same rules apply for anyone who is lifting weights, whether they be male or female.

Basic Rules of Strength Training

1. Heavier weights lifted with less repetitions is the best way to build muscle mass

2. Lighter weights lifted with more repetitions is the method by which you build endurance as well as tone muscles.

An average woman, after several straight months of lifting weights, is looking at a 20-40 percent increase in her strength.  Many women who are weight lifting will complain that their weight has gone up ,and will also notice that they’re clothes have begun to fit tighter, which is normal when you are replacing fat with muscle mass  It is important to remember that a pound of muscle weighs more than a pound of fat does.  Your body measurements will undoubtedly change when you start to add more muscle to your arms, shoulders and legs.  As far as weight is concerned it is a better idea to not get preoccupied with your actual weight and instead focus on your slimming waistline and your fitter, overall appearance.

Many of the same principles apply for women who are beginning a new aerobic fitness program.  Increasing the height of a step if you are taking step classes, or the resistance of a cycle or elliptical will also encourage muscle growth more so than it will tone the muscles.  Aerobic exercises is also good because it is a phenomenal cardio workout, which will strengthen your heart muscle which is something that everyone can benefit from.

How Do women Build Muscle?

Genetically speaking, your body is already predisposed to how it will be effected by weight training, since fat is distributed in our body according to what our estrogen to testosterone ratio is.

What Is Your Body Type?

Women fall mostly into three categories of body type:

Mesomorphs: Often more muscular, mesomorphs bodies tend to respond very quick to weight training and gain muscle mass more readily.

Ectomorphs: Tending to stay lean.  Despite undertaking a strength program this body type is still likely not build a large amount of muscle mass, despite becoming stronger through training.  Weight loss occurs much easier as their bodies tend not to store fat.

Endomorphs: More soft and round, and often referred to as voluptuous.

This body type requires a loss of fat in order to add definition and muscle mass through strength training.

Weight training s great for women, and research is constantly proving that.  Building body strength can help to slow bone loss and osteoporosis.  Unfortunately many women tend to shy away from this sort of strength training due to the fear that adding muscle will decrease their femininity.

Every woman, like every man will respond differently to different raining routines, so it is important to remember not to compare yourself to other women that you see working out at the gym.  You need to maintain your focus and track your individual results, keeping in mind your age and body type and the effect that that will have on your progress.  Also, focus on how the exercise makes you feel more than how your body is responding appearance wise.


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