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!






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!



TRAINING PRINCIPLES


1. FORM


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



3 TIPS FOR GOOD FORM


  1. Focus on good form before upping the weight

  2. Focus on a slow controlled movement

  3. Focus on "feeling" what muscles are working



2. TEMPO


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!



3. WEIGHT


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)


You need to find a weight that is hard but not impossible and allows you to control the weight with good form

I know that sounds like a headache, but it's really easy. Start light and work your way up. Then the next session just remember the weight you used last time!


Gym bros have been doing it for years.. you'll be fine


It does help to write it down though (:





4. REPS & SETS


I've left reps and sets until last, not because it's not important, but because I'm going to make it as simple as possible for you


As a general rule of thumb, your rep range should be between 8-15 repetitions

Reps between 8-12 have been proven to break down the most muscles fibres


And it's worth mentioning that the weight you select should be just do-able. In other words, if you get to rep number 12 and you think you could have done another 10, then the weights too light


The last couple of reps should be a nightmare!


As far as sets go you're going to want to do between 2-4 ideally

There's nothing wrong with doing more sets, but if you're still managing to complete many more sets it might be a sign that once again the weights a tad too light?


This is a topic that isn't exactly exciting and we can make it overly complicated for no reason. Instead, if I haven't answered your question then please email me at: ben@primalpersonaltraining.co.uk


Moving on!




5. EXERCISE SELECTION


This is where once again a good coach comes in


A coach can access you and show you which exercises would most benefit your goals, injuries and body type


But as a brief guide exercise choice is actually really easy

For getting strong there are only a handful of exercises you need to be doing. Of course, there are plenty of variations of these movements which are awesome too


But as a very basic guide to stick to:


  • Pressups or bench press

  • Shoulder press

  • Weighted rows

  • Squats

  • Deadlifts

  • Lunges


If you're one of my Primal Bootcamp members you'll know only too well how effective these exercises are


We do them A LOT!


That's how I can guarantee such good results


Other exercises that aren't necessarily a staple but are highly beneficial are:


  • Bicep curls

  • Skull crushers

  • Plank variations

  • Crunch variations


To learn more about why these exercises are so good and to develop your learning about building a strong physique, make sure to read: Everything You Need To Know About Training For Fat Loss




WAYS TO BOOST YOUR RESULTS


KEEP YOUR PROTEIN HIGH


Protein is your bodies building blocks


Think of it as the cement that creates a strong house


Protein will help you recover more effectively after a workout, build and repair your muscle cells as well as increasing your metabolism and keeping you feeling full


High protein is the difference between good results and amazing results


Try and aim for roughly 100g a day

Here are some examples for ya






SLEEP


Our muscles recover and grow when we're asleep, so sleep is of course vital


Try and aim for between 7-9 hours a night and as a rule of thumb sleep between 10 pm - 6 am is better than sleep from midnight - 8 am


If you struggle to sleep or go to bed early, try and make sleep a habit


My 5 favourite tips which have worked time and time again are to:


  1. Turn off all electronic devices an hour before bed

  2. Have a herbal tea that you only have before bed 30 - 60 mins before

  3. Change into your PJs at the same time you have your tea

  4. Try and go to bed at the same time every day

  5. Do something super chilled before bed like light reading or stretching


Read Next: 3 Tips For A Guaranteed Better Nights Sleep


MUSCLE RECOVERY


Like I mentioned above, muscles don't strengthen in the training session, they recover and grow when you're resting and sleeping


For this reason, it's essential you rest adequately


Here are 5 tips for maximum muscle recovery:


  1. Keep your protein high

  2. Sleep 8hrs a night

  3. Allow rest days in your weekly schedule from weight training

  4. Soak in the bath or sauna

  5. Stretch and go for walks on your days off

Read Next: How To Not Feel So Sore After A Workout



CONCLUSION


Muscle building and strengthening for women is hard work


It's much harder for women to build muscle simply because they don't have the testosterone present


So please never be worried about getting bulky or hulk-like


Weight training will do wonders for your physique and health and these tips above are the perfect place to start


So use these tips wisely and you'll be truly amazed what weight training will really do for your life


Thanks for reading,


As always drop me a message at: ben@primalpersonaltraining.co.uk - and I'll make sure to answer you via email, blog post or a video like this









GET NEW ARTICLES FROM BEN TO YOUR INBOX!