A Woman’s Guide to
Gaining Muscle with Weight Training
Provided by American Council on Exercise
Many women have traditionally avoided
weightlifting because of the common misconception that it will make them
“get big.” Fortunately, the power of this myth seems to
be fading, as more and more women are turning to weightlifting
as a means of improving their strength, balance and overall
well-being. 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 turn this myth on its
head and talk about how women who have a goal of gaining
muscle can do so safely and effectively through
resistance training.
Before
we get into the “how” of weight training, let’s look at some proven principles
and clear up some misconceptions.
1.
Lifting Heavy
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. Generally, it is recommended to increase your load in 5%
increments until the weights are heavy enough to complete each set within the
goal repetition range. 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
often underestimate their strength and, by default,
grab 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. You can
have good intentions to lift heavy, but the only way to know if you
are getting stronger is by writing down the sets, reps and weights used during
each workout. Another thing to consider is the breakdown of your weight-training sessions.
Will you perform total-body workouts or focus exclusively on upper- or
lower-body exercises? Or maybe two body parts per workout? Whatever
you end up deciding, the key is consistency and overload.
4.
Exercise Selection
There are countless ways to create a
workout to gain muscle mass. 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.
Sample
Muscle-building Exercises
As mentioned above, stimulating muscle
growth happens when muscles are pushed beyond their comfort zones. Be sure to
include some of these movements in your workouts to maximize your muscle
hypertrophy. 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 into the mirror, you should pretend you are sitting in a chair at the
bottom of your squat, with your heels on the ground and hips back.
Shoulder
Press
There are a number
of shoulder-press variations, including the dumbbell press, Arnold press
and behind-the-neck press. These exercises are great for the
shoulders, traps and upper body. Don’t be afraid to add
some weight and be sure to have a spotter if you are really pushing yourself.
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
There are myriad ways to perform a chest
press, including on an incline, decline, flat bench or the
floor, each 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.
Biceps
curls
Although a smaller muscle group, the
biceps can lift some heavier weight when pushed. Incorporate a few
curl variations into your program, such as barbell curls, dumbbell seated
curls, hammer curls or rope curls. Be sure not to rock for momentum and if
you feel your back starting to arch, it’s time to 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. Then, contract your triceps until your elbow is fully
extended. Remember to keep momentum out of the equation to truly isolate
the triceps and shape those arms.
Author
Kelley Vargo
Kelley
Vargo, MPH, MS, CSCS, ACE Health Coach is a recent graduate of the Milken
Institute School of Public Health at The George Washington University where she
received her MS in Exercise Science with a concentration in Strength &
Conditioning and her MPH in Communication & Marketing. Ms. Vargo has
contributed content to Discovery Health as well as the ACE Fitness Journal. She
is a member of the International Society of Sports Nutrition, Delta Omega
Public Health Honors Society, and a Metabolic Effect Instructor. She enjoys
sharing her passion and energy with others, helping them create healthier and
happier lives. Follow Kelley on twitter @kelleyvargo or contact her at
kmvfitness@gmail.com or www.kelleyvargo.com.