What Are the Best Exercises for Women To Build Muscle?

The typical hulking physiques seen in bodybuilding may be the first thing that comes to mind when you think about muscle growth. Women who avoid weight training out of concern that they would lose their natural figure are not alone in this concern. This is why many women shy away from weight training. However, trying the best exercises for women to build muscle will prove those preconceived notions aren’t accurate.

No Equipment, No Problem

Before you join a gym or spend thousands of dollars on exercise equipment, it helps to learn what exercises you can do at home that don’t require much more than a mat and comfortable athletic apparel. You will see positive results after incorporating squats, pushups, glute bridges, mountain climbers, side plank bridges, and lunges into your workout. They are excellent muscle-building activities since they work simultaneously on many muscle groups.

Weight Training

You can maximize muscle development with as little as two or three weight training sessions per week if you are a beginner. In reality, you may achieve your goals just by working to improve your strength in four compound exercises: the squat, the deadlift, the pushup, and the chin-up are examples of such movements.

However, the most common variations of these lifts—barbell back squats, traditional barbell deadlifts, floor-based pushups, and hanging chin-ups—are challenging and take a lot of effort to master. Some first timers can perform them immediately, but such people often have some athletic experience and access to in-person coaching.

You and Me Got Big Repetitions

Time-based and rep-based sets allow for simple adaptation and personalization of workouts. When used properly, these methods elevate an exercise regimen above and beyond the mundane repetition of pushups.

There are advantages to both time-based and rep-based sets, but the outcomes differ. For your heart, interval exercise may be more beneficial than weightlifting. Regular resistance exercise may be what you need if you want to concentrate on gaining lean muscle mass.

You can improve strength and stamina via sets of repetitions. Strength training with modest repetitions of two to six reps is the norm. Whereas reps surpassing six and up to 12 repetitions are optimal for gaining muscular mass.

Endurance is the goal with rep ranges of 12 and above or time-based sets, essential for any effective training program.

Taking It Up a Notch With HIIT

High-intensity interval training (HIIT) involves alternating between periods of intensive exercise and rest. Intense interval training is excellent for fat loss and muscle gain because it forces you to operate at your maximum for a portion of the exercise. The catch is that you must exert maximum effort throughout your work moments. High-intensity interval training often leaves you feeling like a pile of mush after you’re done because it completely exhausts your muscles in a very short time. But with that exhaustion comes muscle development

During the downtime, you’ll recharge your batteries for the next round of action. With this cycle, you can train harder and complete your workouts more quickly than with steady-state cardio.

Learning the best exercises for women to gain muscles helps you understand it’s not as simple as two sets of one thing here and 15 minutes of another thing there. Each exercise is part of the bigger picture that contributes to a stronger version of you.

If you are going to frequent the gym or want all your gear in one convenient location, WOLFpak can provide you with bodybuilding backpacks that make your life easier. We offer various styles, colors, and sizes to accommodate everyone’s needs and unleash your inner wolf!