Home Living Healthy Fitness & Wellness Lean muscle building for women

Lean muscle building for women

Affiliate Disclosure

In compliance with the FTC guidelines, please assume the following about all links, posts, photos and other material on this website: (...)

If you are a woman and you want to build lean muscle, this is a very good choice because it will make you look spectacular.

You will need to element-, exercise and diet, but you will need to know a few things if you want to get more lean muscle.

About exercise

Go for compound strength exercises

Strength training is a big factor in gaining muscle mass. However, it is very important for you to know which training exercises to lose was not every move is created equal. You need to go for compound exercises because they will help you by burning more calories. Full body workouts are the best for maximum muscle. It is important to use more body parts because then only more hypertrophy will occur.

You should focus on working the largest muscle groups in your body which are your glutes, quads and hamstrings. There are specific exercises that will target these important muscles like squats, lunges, deadlifts, cleans, bar piece, polymetric moves like jump squats and box jumps. It is also important to lift heavy. If you are doing 8 to 10 reps of any movement comfortably, you can increase the weight. If you're using bodyweight, you will need to increase the number of reps.

Also increase your rep speed while performing different movements because that will put more stress on your body and will help you to build more muscle. However, do not increase the number and speed of reps by sacrificing forms. It is very important to maintain strict forms while exercising.

Go for low impact, light cardio

Cardio is necessary to get your blood flowing so that your muscles can receive more oxygen because that will promote muscle growth. However, you do not need lots of cardio for it. Simplistic to strength training three times a week and one day of light, low impact cardio.


Keep a close look on what and when you eat

If you want to get more lean muscle and look better, you will need to take a close look on what and when you are eating. Muscles need the right amount of nutrients for growth. You will need protein, carbs and fat. Keeping a food diary will definitely help you because you will know what you are eating instead of guessing.

Your focus should be on protein. Complete proteins are important for you and they will come from any lean animal source, eggs, dairy, fish and protein powders. If you're a vegetarian, you can always choose qui Novar, buckwheat or soya beans along with nuts and whole protein.

You'll also need lots of water to build the right muscles. You will need to drink half of your body weight in ounces of water daily that is necessary to keep your muscles full and saturated.

You also need to eat more carbohydrates at breakfast and immediately after your workout because that can help in maximising muscle recovery. It is always better to have a liquid carbohydrate and protein drink because that will help you to replenish glycogen stores after your workout.


Sleep is also important for you when you're trying to build lean muscles. If you want a better body, you will need better sleep. After a workout your muscles use the nutrients and water and it will start working to build and grow your muscles when you are sleeping.

References 1. Lean Building
2. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training
3. Weight and muscle gain