The female body does not differ much from the male one; nevertheless, women often find it harder to develop their muscle mass. For this reason, they need to focus more on their nutrition and training routines to achieve the same results. The female body also undergoes changes that the man does not experience, such as pregnancy and menopause. With the right precautions and a good action plan, however, women can also train their strength and develop powerful and defined muscles.
Steps
Method 1 of 3: Create a Training Regimen
Step 1. Diversify the exercises
By differentiating physical activity during the days of the week you will get a more complete result. Also, remember to give your muscles at least 48 hours of rest after exercising them. By pursuing this strategy, the muscles will become stronger during the rest period, rather than while they are under stress.
Step 2. Consider building muscles in the pool
Swimming is a complete activity, which allows both to strengthen the muscles of the upper body and to do aerobic training. There are also many other disciplines that you can play in the water, including water aerobics, aquacircuit and many others. Water trekking, resistance training in which you walk or run on a treadmill in a swimming pool, is also an excellent choice, which allows you to develop the muscles of those parts of the body that are normally neglected by common exercises. strength training.
Step 3. Do 3 to 5 workouts per week
Join the gym or create an exercise area in your home. To develop muscles you will need traditional body building tools, such as barbells and dumbbells. For many people, starting to do strength building exercises at home can mean taking the first step towards a more comprehensive training regimen.
Step 4. In the gym, exercise your muscles with heavy loads
Don't be afraid of getting too stout. It is much easier to build muscle when using heavy weights. To learn more about weight lifting, you can read this article.
- Choose a load that allows you to perform 5-6 repetitions for each set of exercises. Specifically, your choice of weight will need to be based on your current strength level.
- Regularly perform the three basic strength training exercises: bench press, dead lift, and squat.
- Do 3 sets of 5-6 reps each. In between sets you should rest for 2-3 minutes. If you are doing the exercises correctly, you will feel the need for this time to recover.
- There are many other training programs you can do with weights. Personal trainers and gym staff are often happy to suggest a focused approach.
Step 5. Reduce the time you spend every day in the gym
Limit the duration of your workouts to the bare minimum. Spending 2 hours in the gym performing one repetition after another is absolutely to be avoided; such a routine would allow you to increase your resistance level, but to develop muscles you need to do intense but short workouts.
Step 6. When in the gym, focus mainly on weight lifting
Cardio exercises also bring particular benefits, but often those to increase strength guarantee greater and faster results in terms of weight loss. Add only a moderate amount of aerobic exercise to your weekly training regimen. Set a maximum time of 45 minutes or less, to be performed before using the weights.
Step 7. At the gym, always give your all
Try to constantly push yourself beyond your limits! You won't be able to build muscle, burn fat, or achieve your desired fitness level unless you work hard. Consider relying on the professionalism of a personal trainer, even simply to be sure you choose the appropriate exercises to achieve your goal and know how to perform them correctly.
- When doing a set of exercises, the last repetition should be nearly impossible to complete. After each set, the muscles should be completely exhausted. If after 5-6 repetitions you don't feel completely exhausted, it most likely means that you need to increase the weight load.
- Look for a partner to encourage each other to go to the gym. Training as if you were a member of a team can help you achieve better results.
Method 2 of 3: Modify Your Diet to Promote Muscle Development
Step 1. Eat the right amount of healthy foods
Get an adequate amount of calories; to calculate how many you need you will need to estimate how many you burn while exercising. To stay healthy, women need around 1800-2000 calories per day. If you tend to burn between 300 and 500 calories during exercise, you need to increase your daily calorie requirement accordingly.
Step 2. Get plenty of carbohydrates and proteins
Eat high-protein foods both before and after strength training. This is because proteins help increase muscle mass. In addition to providing energy, carbohydrates properly direct proteins to muscle cells.
Step 3. Have healthy snacks throughout the day
For many, the need to eat often can be one of the most enjoyable aspects of the muscle building routine, but care must be taken. Constantly take note of the number of snacks you eat, not forgetting to keep an eye on the quality of your choices. You can get most of the nutrients needed to build muscle from ordinary food, but protein shakes are a convenient and acceptable alternative. Sugars are fats that only provide very short-term energy, so avoid sweet snacks, which only bring a lot of empty calories.
- Eat often and healthily, even between meals. Small, frequent meals help keep your metabolism active, allowing you to burn more calories even when you're at rest.
- Taken at the end of your workout, protein shakes are a healthy meal that can help you build the desired muscle mass.
Method 3 of 3: Exercise During and After Menopause
Step 1. Create a training program that fits your lifestyle
Menopause is a transitional period that all women face, sometimes with the need to change their normal daily routine. Since the strength and endurance of the body may no longer be what it used to be, a moderate-intensity exercise regimen may be the most suitable. Aim for regular aerobic exercise several times a week. Schedule two strength workouts to maintain muscle tone. Don't forget to stretch before and after each session!
Step 2. Use low weight machines and dumbbells
You will most likely no longer be able to lift the same number of pounds as you previously, but you can increase the number of reps to 12 for each set. As you get stronger, you can decide to increase the weights, but don't overdo it. When training strength during and after menopause, you must be clear about your goal: to keep the body healthy and in a high state of well-being.
If you started lifting weights before menopause, you can continue your regular exercise program as long as you feel comfortable and see results
Step 3. Find alternative ways to do aerobic exercise
It is now more important than ever to keep the heart healthy; for this reason, aerobic exercise must become a daily practice. As you approach retirement, find ways to keep yourself on the move every day while having fun. For example, take a long walk looking at the windows, go shopping on foot, or sign up for a dance class with a friend.
- High-impact exercises such as running can be problematic for bones and joints, potentially at risk for fractures or other injuries. If you have joint pain, consider switching to low-impact aerobic exercise such as cycling or swimming.
- Balance and coordination become more important with age, as weakened bones can make a fall more dangerous. Improve these skills by stepping, dancing, or a sport such as tennis, which requires quick movements.
Warnings
- Before embarking on an intense exercise regimen, it is important to discuss this with your doctor.
- Do not make any significant changes to your diet and do not take any dietary supplements without first obtaining the consent of your doctor.
- If you are pregnant, ask your doctor to recommend a set of exercises that are safe for your condition. Undergoing intense, or sometimes even moderate, physical activity could be dangerous for both you and your baby.
