• Ben Banbury

The Complete Training Guide For Women Looking To Build Muscle

It makes me so happy that millions of women from all over the world are finally beginning to realise that building muscle won't make them manly, but will in fact completely change their physique, confidence and provide results FAR greater than any cardio machine can ever do! Here's the complete guide for women getting into training!

lady squatting in a gym in hot pants

Right then ladies, let's start getting you strong!

Firstly, I want to say that I have so much respect for you for not falling for the whole "weights are for men" BS or the "I don't want to lift weights because I'll get bulky" nonsense

Strength training is one of the most therapeutic, beneficial activities that you can do

Not only will it completely blow up your confidence and shape, but it will also improve your posture, strength, bone density, metabolism and overall health

Thankfully women have finally realised that weights won't make them look like Arnold Schwarzenegger or turn them into a 220lb rugby coach

In fact, with the correct diet, weights will transform your body quicker than anything

In this short guide, I'll cover what exercises you should be doing to tone and strengthen your whole body, as well as provide tips to get the most out of your training

I'm going to try and keep this as brief as possible to help get you set up easily on the right path. Books as thick as my forearm have been written on the subject so there's of course more to it!

Let's get started!



Before anything, form and exercise technique comes first

It's so important that you get the form as close to perfect as you can

For this reason, a mirror or an overseeing coach is your best friend

Good form will ensure the right muscles are working, which will allow you to train safer and more effectively without any pains and niggles

It will also mean that the wrong muscles aren't trying to take over which can lead to poor posture and muscular imbalances


  1. Focus on good form before upping the weight

  2. Focus on a slow controlled movement

  3. Focus on "feeling" what muscles are working


Tempo is an easy one to nail

Your goal isn't to lift a heavyweight as fast as you physically can for a tonne of reps

Your goal is to lift the weight safely, in a controlled manor

This ensures that you're tearing the muscle fibres down more effectively which equals better, safer results

Think about it the same way we approach a plank. What's harder, a 10-second plank or a 1-minute plank?

Obviously a 1-minute plank. Which is exactly the same logic as any other exercise. A controlled 3-second rep is way more effective than a 1-second rep

So what's the takeaway?

Amatuers throw the weight. Pros control the weight

Go slow!


When trying to build and strengthen your muscles you need to pick a weight that challenges you

To create muscular change you have to FORCE the body to do something it hasn't done before

If you're lifting a weight that weighs no more than your car keys you might as well have just stayed at home and watched paint dry (you've wasted your time)