Muscle building in women needs more attention than in men. Why? Because women have more difficulty building muscle than men. If you are a woman and want to build muscle, you need to pay more attention to your diet and muscle building training. Unlike men, women undergo changes in their bodies during pregnancy and menopause. But with proper planning and preparation, muscle building in women can be successful. Here are some tips for women on building muscle:
Organize a workout program that fits your lifestyle. You don’t need to go to the gym to build muscle, especially if you want or want to work out at home. You can use a spare room or space in your home as a home gym. Exercises in the pool are also a possible option.
Your strength training exercises should be varied. You need to work your body as a whole to build muscle, so you will have to do different types of exercises during your workout schedules during the week. Always note that after you have worked them out, you should give your muscles a rest for at least 48 hours. It is during this period of rest that your muscles are able to develop strength. As long as you don’t get up on rest days, your muscles get stronger.
Exercises in the pool. Swimming is a great exercise for cardio. It also makes your upper body stronger. Water exercises, which are ideal for strength training, are basic training and training with a ball. You can even walk or run in the pool, and these are good examples of basic resistance training. These exercises strengthen the parts of your body that you tend to neglect during strength training.
Exercises 3-5 times a week. You can work out in the gym or equip the exercise area in a free space or room in your home. You will need to use traditional weight tools such as barbells or dumbbells. This is a training equipment that will help you build muscle. For starters, you can work out in the home gym. Many people are forced to switch to a general muscle building regimen from there.
Use heavy weights when you work out in the gym. Don’t worry so much about looking bulky when you lift heavy weights. It’s actually an easier way to build muscle. Consider the following different approaches when you do weightlifting:
- Use a weight that you can handle 5 to 6 reps for each set. The weight you choose depends on your strength as a beginner.
- Follow 3 basic heavy workouts that you can do regularly. These workouts should include deadlifts, bench press and squats.
- Do 5 – 6 repetitions of 3 sets and rest for 2 – 3 minutes after each set. Two to three minutes of rest will allow you to regain strength if you perform the exercises correctly.
Don’t spend long hours working out in the gym. Your workout time in the gym should be kept to a minimum. You don’t need to stay there for two hours, doing one long repetition after another. While this increases your endurance, remember that building muscle for women requires short but strenuous exercise.