A Woman’s Guide to Gaining Muscle with Weight Training

Many women have traditionally avoided weightlifting because of the common misconception that it will make them “get big.” Thankfully, this myth seems to be losing its power as more and more women turn to weightlifting to boost their strength, balance, and overall health. In 2004, only 17.5% of women in the United States participated in strength training two or more times per week. Fast-forward 16 years, and in 2020 it was reported that 26.9% of women met the guidelines for muscle-strengthening physical activity.
So, let’s bust this myth and talk about how resistance training can help women who want to build muscle safely and effectively. Before we get into the “how” of weight training, let’s look at some proven principles and clear up some misconceptions.

1. Lifting Weights

To stimulate muscle growth, or hypertrophy, a stimulus must be placed on the muscle. Some women, in response to a fear of “getting big,” tend to stick with weights that they are comfortable using for a full three sets. However, a greater stimulus must be placed on the muscles to see any real changes. You need to get out of your comfort zone using appropriate load progressions and put greater physiological demands on your muscles. Once you can make this paradigm shift in your mind, you will be able to make substantial progress in both your strength and muscle gains. In general, you should increase the weight by 5% each set until the weights are heavy enough to complete each set within the goal range of repetitions. For example, if you currently bench press 10 repetitions using 100 pounds (45 kg), increase to 105 pounds (48 kg) to see if this decreases the number of repetitions you can perform. If you can still complete 10 repetitions on your next set, add another 5 pounds (2.3 kg).
Women frequently overestimate their strength and automatically select lighter weights. This is a mistake. Instead, choose a weight that can be lifted 10 times, with the last two repetitions posing a significant challenge. It is important to maintain good form throughout the set, so as soon as you notice your form starting to fail, reduce the amount of weight being lifted or take a rest. The goal is to lift heavy and well, not lift heavy and get hurt. Be sure to have a spotter when performing exercises such as a back squat, bench press and overhead press, especially when learning a new exercise or going up in weight.

2. Sets and Reps

The typical recommendation for building muscle is to complete three to six sets of six to 12 reps of an exercise. If you choose a heavier weight and do fewer repetitions (e.g., three to six), you’re more likely to gain muscular strength, while using lighter weights and higher repetitions lead to gains in muscular endurance. If you’re aiming for greater strength, take a little extra rest time between sets (2 to 5 minutes). If your primary goal is to increase muscle size, reduce the amount of rest you take between sets (30 to 90 seconds).

3. Frequency.

One of the most important elements of achieving muscle gains is consistency, so aim to weight train four to five days a week, if possible. Recording your exercises and weights in a journal is a great way to track gains. Even if you intend to lift a lot, the only way to tell if you’re getting stronger is to write down how many sets, reps, and weights you used in each workout. The way your weight-training sessions are broken down is another thing to think about. Will you work out your entire body, or will you only do exercises for your upper or lower body? Or maybe two body parts per workout? Whatever you end up deciding, the key is consistency and overload.

4. Selection of Exercises To build muscle mass

There are numerous workout options. Ideally, perform exercises requiring larger muscle groups first, such as squat/squat variations, bench press, deadlifts, lat pull-downs and overhead press. Doing so enables you to expend greater energy on these movements, while still being able to perform well on movements involving smaller muscles/muscle groups toward the end of your workout. Choose six to eight exercises to perform on any given day. You can split them up into circuits or do them separately, utilizing rest periods between sets that are specific to your training goals.

Examples of Exercises for Building Muscle As previously stated, pushing muscles out of their comfort zones encourages muscle growth. To get the most out of your muscle hypertrophy, make sure to incorporate some of these movements into your workouts. To further explore proper form and variations for the exercises below, visit the ACE Exercise Library, which features step-by-step instructions for each movement.

Squat

Whether you choose heavy dumbbells, a barbell or the squat rack, this exercise is great for shaping and building muscle in your quads and glutes. Maintaining proper form is key, so gradually add weight as you train while maintaining good form. Ideally, when you look in the mirror, you should pretend that you are sitting in a chair at the bottom of your squat with your hips pushed back and your heels on the ground.

Shoulder Press

The dumbbell press, Arnold press, and behind-the-neck press are all variations of the shoulder press. The upper body, traps, and shoulders benefit greatly from these exercises. If you are really pushing yourself, be sure to have a spotter and don’t be afraid to add weight. Deadlift
Whether you choose the single-leg or traditional deadlift, using dumbbells or barbells, this versatile exercise engages the hamstrings, glutes and back muscles. Form is critical on this exercise, so be sure to keep a flat back and slight bend in your knees. If you feel your back rounding, reduce the weight and refocus on your form.

Chest Press

A chest press can be done in a variety of ways, including on a flat bench, an incline, or a decline, all of which will target the chest from different angles. Dumbbells or a barbell can be used, and if you are really pushing your upper limit, be sure to have a spotter.
Curls the biceps The biceps are a smaller muscle group, but when pushed, they can lift some heavier weight. Incorporate a few curl variations into your program, such as barbell curls, dumbbell seated curls, hammer curls or rope curls. Avoid rocking for momentum, and if you notice that your back is starting to arch, lower the weight.

Triceps Kickback

Show off that “horseshoe” by sculpting the triceps. Start with your upper arm parallel to the floor and bend the elbow until your forearm is perpendicular to the floor. After that, work your triceps to the point where your elbow is fully extended. To truly isolate the triceps and shape those arms, remember to eliminate momentum.