Did you know that spending about 1 hour a week lifting weights can decrease your chances of having a heart attack by up to 70%? Whether you’re a man or a woman, resistance training also reduces the risk of developing chronic diseases such as diabetes or cancer.
In fact, more and more women are attracted to the bodybuilding scene. They train to build muscle and enter international competitions, gaining cash prizes and fame in the process. If you think you have what it takes to become a female bodybuilder then you also need a great female bodybuilding workout plan.
This article offers you a lot of tips and pieces of advice on how to become a bodybuilder, so keep reading to become inspired!
1. Train the Major Muscle Groups Every Week
It has been discovered that nearly 40% of all bodybuilders skip leg day. This is definitely a bad thing since your legs have the biggest muscles in your body. Professional female bodybuilders have a smart approach when it comes to training and they take at least one full leg day per week.
Female bodybuilding is quite similar to male bodybuilding. You have to work your chest, abs, arms, back, shoulders, legs, and calves every week. For example, Monday you can focus on arms, Tuesday go for chest and abs, take Wednesday off, work your back and shoulders on Thursday, your legs on Friday, and calves on Saturday. Take Sunday off to let your body recuperate.
2. Lift Heavy Weights Regularly
To build muscle fast, you also need to train like a male bodybuilder. This means lifting heavy weights which start the hypertrophy process in your body. Hypertrophy means muscle growth and development. Lifting heavy free weights and working within your 1-6 rep range is one of the best female bodybuilding routines.
For example, you should ditch most machines and go for compound exercises such as deadlifts, bench presses, barbell squats, and military presses. These exercises work multiple major muscle groups and force your body to adapt quickly. In just a couple of months, you’ll be able to see a major transformation.
There are other exercises and routines you should implement in your workout regimen. For example, you can do dips for your triceps, work with dumbbells to develop your trapezius muscles, etc. To develop your calves, you can work them using a machine or by simply lifting yourself on your toes repeatedly while holding weights in your hands.
3. Increase Your Protein Intake and Eat More Calories
Women have almost 20 times less testosterone in their bloodstream in comparison with men. Testosterone is very important when it comes to building muscle. However, increasing your caloric intake will help you grow more muscle as a female bodybuilder, so it’s important to load up your plate every day.
For example, start by eating more protein which is essential for muscle development. You can get it from animal or plant-based foods. As a good rule of thumb, you should eat at least one gram of protein per pound of body weight per day. If you weigh 120 lbs then you should eat 120 grams of protein each day. Also, increase your total caloric intake by 300-500 calories to provide the necessary nutrients for your body to build more muscle.
4. Don’t Forget to Supplement the Right Way
Supplementation plays a vital role in muscle development. For example, you just set a goal to eat 120 grams of protein per day, but you might not be able to get all of it from foods. In this case, you can have a protein drink once or twice a day to reach your numbers. Whey or egg protein is ideal for female bodybuilders and a recommended serving size is about 25-35 grams of protein per drink.
At the same time, make sure that you also get more essential fatty acids such as omega-3, omega-6, and omega-9. These fatty acids support a healthy cardiovascular system and help your joints and ligaments regenerate properly. Most bodybuilders also take a multivitamin and multimineral complex to get the necessary micronutrients into their bodies.
5. Do Yoga for Muscle Stretching and Recovery
As a bodybuilder, you need to give your body a chance to rest and recuperate. Professional bodybuilders take at least one full day of rest each week. During this day, you can simply do nothing or go for a yoga class. Yoga is particularly beneficial for you because it helps stretch the muscles and eliminate the by-products of an intense bodybuilding program.
For example, some of these by-products are carbon dioxide, microscopic cellular junk leftover by the breakdown of muscle tissue, etc. Yoga focuses on breathing and it stimulates the lymphatic system which eliminates these by-products and other toxins.
6. Drink Plenty of Water Every Day
Whether you’re a female or male bodybuilder, water is an important component of your workout plan. Two-thirds of the human body is made of water and your muscles contain a lot of it, so drinking enough of this vital liquid is paramount to achieving your bodybuilding goals.
The amount of water you need depends on your workout regimen, body type, fitness level, weight, etc. As a rule of thumb, make sure that you drink at least 2-3 liters of water per day. If you also do cardio routines, increase that number to 4 liters. Some people like to drink a lot of coffee which dehydrates you. In this case, you need to compensate that by drinking even more water each day.
Only 17.5% of American women meet the aerobic and strength-training requirements of the Centers for Disease Control and Prevention.
Regular exercise can lower blood pressure, reduce your cholesterol and risk of cardiovascular disease, prevent diabetes, and improve movement and cognitive function.
But, do we really need to lift weights?
Female bodybuilders are often stereotyped as bulky, masculine, and tough. Do all women who lift look this way? What can weight-lifting do for you?
Let’s take a look at some misconceptions.
1. Myth # 1: Women Only Need Aerobic Exercise
We all know that regular aerobic exercise can help you live longer and healthier. When you are walking, running, cycling, or swimming, you will get more oxygen in your blood. Your body also releases endorphins, which improve your mood and increase your sense of well-being.
Combined with a healthy diet, aerobic exercise can help you lose weight, ward off depression, and keep your arteries clear. It will reduce your risk of obesity, heart disease, stroke, and certain types of cancer.
The healthiest women, however, do not merely keep the extra pounds off. Strength training creates muscle that will burn fat more quickly when you are resting. And the more muscle mass you have, the more fat you will burn.
When you strength train, your metabolism increases by about 5%. This means your body will burn more calories, even when you aren’t exercising.
Strength training can also lower your blood pressure, decrease your cholesterol levels, and lessen fat around the heart. This plays a role in fighting heart disease and other cardiovascular issues.
Resistance training is also the best way to increase bone density, lowering your risk of osteoporosis.
Women who lift increase their self-esteem, lower their anxiety, and sleep better than women who don’t. It is by no means a skill for men only!
2. Myth #2: Bodybuilding Will Make Women Look Bulky
If you are new to lifting, you may begin seeing results more quickly. However, women are more likely to lose inches due to strength training, not gain them.
Strength training will allow you to build muscle in the places you want. It can help you slim up, tone down, and create curves in new places!
Your scale weight can be deceiving when you are getting more in shape. If you are gaining muscle mass, you may even be gaining weight but losing fat.
A truer measure of your progress is how your clothes are fitting. Are they looser around the waste? Do they feel a little longer because your body is leaner?
You will also know because of the progress you are making while you are working out. Are you getting stronger and healthier? Can you do more reps of weight-lifting exercises?
DEXA scans can be expensive, but mobile options are cheaper. These will measure your progress based on body weight, body fat, and bone density.
3. Myth #3: You Will Look More Like A Man
Men have more testosterone than women, so strength training may immediately lead to a bulkier appearance.
Women, however, have less natural testosterone, so it takes them longer to build muscle.
Strength training is designed to increase muscular fitness by exercising particular muscle groups against resistance. It prevents the loss of lean muscle mass that comes with aging.
Women who weight-lift have different body types. Some are athletic, but others are simply slimmer and leaner. A masculine appearance will not result from moderate body-building.
4. Myth #4: When You Lose Muscle Mass, It Turns Into Fat
Strength training protects bone health and muscle mass. It can help you keep weight off for good.
Hypertrophy is an increase in muscle cells. It happens in one of two ways.
Myofibrillar hypertrophy is the growth of muscle contraction parts. Sarcoplasmic hypertrophy increases muscle glycogen storage. Myofibrillar training is designed to help with strength and speed, and sarcoplasmic training gives your body more endurance during athletic events.
When you are weightlifting, a high number of reps at a lower rate can help tone, but heavier weights will lead to more muscle definition.
When you stop working out, your muscles will atrophy, or become smaller, rather than grow fat. An increase in fat is usually the result of a poor diet.
If you need to stop working out due to an injury, try reducing your calorie intake until you can get back to the gym.
5. Bodybuilding Is Dangerous
You will likely sustain an injury if you try to lift too much too quickly. A moderate plan for a beginner, however, is a great way to start.
For safety when training, try starting with a weight you can comfortably lift about twelve to fifteen times. Be sure to learn the proper form for each exercise. If you aren’t sure which way is best, a personal trainer or fitness specialist can help.
Many trainers recommend breathing out as you lift weights. This will help reduce the strain you feel and allow you to lift more.
Before you begin strength training, try ten to fifteen minutes of aerobic activity in order to warm up your muscles. Don’t rush through your exercises, and don’t overdo your lifting. Allow a couple of days between workouts for your muscles to rest, especially if you are just starting out.
Make sure to wear training sneakers that protect your feet. Don’t ignore any pain you may be feeling. Try the exercise again a few days later with less weight.
The Strength of Female Bodybuilders
Female bodybuilders are not the bulky, masculine characters we often picture them as. They are some of the healthiest, most confident women around.
For more information on healthy workouts, read our blog today.
Now Put This Female Bodybuilding Workout Plan Into Practice!
It’s true that any female bodybuilding workout plan requires dedication and commitment, but you’re not alone in this journey. Having a professional trainer assist you with your workout sessions can be paramount for your success. At the same time, having the right supplements will also speed up the muscle-building process.
We can help you with that! Our collection of supplements and stacks are designed to be used by male and female bodybuilders alike. These bodybuilding products are safe, effective, and can take your workouts to a whole new level!
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