{"id":30095,"date":"2022-09-07T11:05:39","date_gmt":"2022-09-07T15:05:39","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=30095"},"modified":"2024-03-18T15:43:26","modified_gmt":"2024-03-18T19:43:26","slug":"routine-changes-that-help-women-build-more-muscle","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/routine-changes-that-help-women-build-more-muscle\/","title":{"rendered":"7 Things Women Can Do To Build More Lean Muscle"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">So, you\u2019ve been hitting the gym regularly, killing your workouts, and watching what you eat\u2026but you\u2019re still not seeing the muscular definition you\u2019re after. It can be really frustrating to feel stuck when you\u2019re working so hard! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">As Albert Einstein said, \u201cInsanity is doing the same thing over and over again and expecting different results.\u201d That means it\u2019s probably time to switch up <\/span><i><span style=\"font-weight: 400;\">something<\/span><\/i><span style=\"font-weight: 400;\"> in your routine. Here, experts break down a few of the most meaningful things women can do to build more lean muscle.<\/span><\/p>\n<h2><b>1. Take a hard look at your workout routine<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Outdated ideas about exercise still have many women opting for treadmills and ellipticals over dumbbells and weight machines\u2014and while cardio is certainly important for overall health, overprioritizing it won\u2019t lead to much when it comes to muscle. If cardio dominates your routine, consider this your invitation to flip the script.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWeightlifting is the best way for women to build muscle,\u201d says trainer Brittany Simon, C.P.T., owner of RackFit Total Body Fitness in Scottsdale. If you\u2019re not currently strength training, it\u2019s time to start! Considering strength training as the foundation of your fitness program is a must for finally seeing those muscles start to pop.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/benefits-of-strength-training\/\" target=\"_blank\" rel=\"noopener\">7 Scientifically-Proven Benefits Of Strength Training<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Of course,<\/span><i><span style=\"font-weight: 400;\"> how<\/span><\/i><span style=\"font-weight: 400;\"> you lift (the right number of sessions per week and using a progressive training program) is also key. To build muscle, you should ideally hit all the major muscle groups at least twice a week, if not more, according to Simon. It\u2019s also important to regularly switch up your exercises and increase the amount of weight you use.<\/span><\/p>\n<h2><b>2. go Big or Go Home<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">About those 10-pounders you\u2019ve been lifting with\u2026 They\u2019re probably not enough, especially if you\u2019ve been lifting weights for a while. \u201cContrary to what you might have been taught growing up, lighter weights and higher reps all the time isn\u2019t gonna cut it. That\u2019s great for muscle endurance, but not true strength or muscle gain,\u201d says physical therapist and trainer Megan Daley, D.P.T., CF-L1.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You also want to focus on bigger movements. \u201cWhile muscle isolation exercises like biceps curls and glute machines have their place, you also need to be incorporating the \u2018big lifts\u2019\u2014overhead presses, squats, deadlifts, and so forth,\u201d Daley says. \u201cIf you aren\u2019t familiar with these lifts and are worried about safety or an old injury, find a trainer or a therapist to do an initial session for you.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not sure how to plan out your sets, reps, and resistance level? Daley has you covered: \u201cAn easy \u2018guide\u2019 that fits for just about any lift is five sets of five reps at a weight you can\u2019t physically lift for more than seven or eight reps with, plus two minutes of rest between sets,\u201d she says. And while you <\/span><i><span style=\"font-weight: 400;\">can<\/span><\/i><span style=\"font-weight: 400;\"> throw some ab work or a quick burst of cardio into your rest periods, don\u2019t overdo it; you\u2019ll sacrifice the energy you need to keep lifting through your full set and rep sequence.\u00a0<\/span><\/p>\n<h2><b>3. Pay attention to your calorie intake<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s very common for women to cut, cut, cut calories in hopes of leaning out and seeing more definition. But this tactic isn\u2019t really sufficient if your goal is to gain muscle. \u201cWomen frequently under-consume calories when trying to gain muscle,\u201d says clinical nutritionist and chiropractor Laura DeCesaris, D.C. \u201cThe reality is that most women need to tack on some extra calories to build muscle; it\u2019s very difficult to do it while dieting or in a calorie deficit.\u201d So even if your ultimate goal is to lean out after building muscle, you may need to start by adding extra calories to your diet\u2014otherwise, you\u2019ll struggle to build muscle in the first place.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/post-mistakes-that-mess-with-muscle-gains\/\" target=\"_blank\" rel=\"noopener\">3 Post-Workout Mistakes That Mess With Your Muscle Gains<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">How many calories is enough, though? Of course, it varies from person to person, but take Daley as an example: \u201cI\u2019m 5\u20192\u201d, 125 pounds, and just to <\/span><i><span style=\"font-weight: 400;\">maintain<\/span><\/i><span style=\"font-weight: 400;\">\u2014not to build\u2014strength, I consume 2,200 calories a day. This takes into account that I do CrossFit four to five days a week, hike or run once a week, and have a job where I\u2019m on my feet,\u201d she says. \u201cIn order to <\/span><i><span style=\"font-weight: 400;\">build<\/span><\/i><span style=\"font-weight: 400;\"> strength, then, my total daily intake would gradually increase to close to 2,600 to 2,800 calories.\u201d Yes, that\u2019s a significant increase in calorie intake, but\u00a0it takes energy to build new muscle tissue!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exactly how many calories you may need to add to see the results you\u2019re looking for varies from person to person based on factors like age, height, weight, current body composition, and activity status. Look out for these <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/not-enough-calories\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">common signs you\u2019re not consuming enough calories<\/span><\/a><span style=\"font-weight: 400;\"> and consider working with a credentialed nutritionist or dietitian to make sure your eats match your fitness goals. (<\/span><a href=\"https:\/\/www.vitaminshoppe.com\/lp\/nutritionists\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Click here<\/span><\/a><span style=\"font-weight: 400;\"> to learn more about scheduling a free consultation with one of The Vitamin Shoppe\u2019s nutritionists.)<\/span><\/p>\n<h2><b>4. Pay attention to your protein intake<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s not just your overall calories that are likely to need an adjustment, but your <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/easy-ways-increase-protein-intake\/\" target=\"_blank\" rel=\"noopener\">protein intake<\/a>, too. \u201cProtein intake is underestimated by most women I work with. They think they are consuming a lot, but when we add it up, it\u2019s like 50 grams or so per day,\u201d says DeCesaris. Though exactly how much you need depends on your height, weight, and activity level, chances are you need more like 100 grams per day to build muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cA simple, easy goal that most women can aim for is to get 25 to 30 grams of protein at each of the three meals of the day,\u201d DeCesaris says. \u201cThen you can increase as needed based on how you\u2019re feeling during workouts or the progress you\u2019re making.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It can also be helpful to make sure you have easy protein sources on-hand for snacking. \u201cI personally like to keep high-protein snacks in the fridge or pantry,\u201d Simon says. \u201cCottage cheese, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/food-drinks\/foods\" target=\"_blank\" rel=\"noopener\">beef jerky<\/a>, hard-boiled eggs, and Greek yogurt are good examples.\u201d When you need the convenience (or are struggling to get that intake up), having <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/drinks-snacks\/protein-bars\" target=\"_blank\" rel=\"noopener\">protein bars<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein supplements<\/a> for shakes and smoothies can go a long way.<\/span><\/p>\n<h2><b>5. Allow time for rest, recovery, and sleep<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you need to focus on your workouts in order to build muscle, but that muscle actually \u201cbuilds\u201d on your recovery days and as you sleep\u2026not <\/span><i><span style=\"font-weight: 400;\">during<\/span><\/i><span style=\"font-weight: 400;\"> your workouts. Your strength-training sessions actually damage your muscles by placing stress on the muscle fibers and connective tissue. That may sound like a bad thing, but as your muscles repair outside of the gym, they become bigger and stronger so as to better handle the stress of the same workout in the future. \u201cYou don\u2019t need to lift seven days a week,\u201d says Simon. \u201cLonger rest periods and quality sleep are so important. If you aren\u2019t resting and recovering those muscles, you simply won\u2019t grow and progress.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A few rules of thumb to keep in mind: First, always allow at least one day of rest after working a particular muscle group. (If you lifted legs on Monday, don\u2019t target them again until Wednesday or Thursday.) You\u2019ll also want to preserve at least one full rest day per week. Sure, you can still walk, stretch, do yoga, or enjoy recreational physical activity, but hold off on intense workouts to give your body a chance to recover. Finally, if you\u2019re completely new to exercise, start with exercising two or three days per week and gradually add sessions so you don\u2019t overtax your system right out of the gates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to sleep, prioritize the recommended seven to eight hours per night; that\u2019s when the recovery magic really happens! <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/sleep-when-you-have-stress\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Try these tactics to score better sleep<\/span><\/a><span style=\"font-weight: 400;\"> (even when you\u2019re stressed!).<\/span><\/p>\n<h2><b>6. Get Real About Managing stress<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The effects of stress\u2014especially chronic stress\u2014take a toll on your body in every way imaginable. When stress is rampant, it can affect your hormones, energy, and ability to recover, all of which can interfere with the success of your workouts and ultimately your muscle-building goals. \u201cWomen may not realize all of the stress they have in their lives because they only equate emotional stress as stress,\u201d says DeCesaris. \u201cHowever, if you\u2019re trying to build muscle but you\u2019re chronically dieting, don\u2019t prioritize sleep and recovery, do intense workouts daily without letting your body recover, work a demanding job and\/or are raising a family\u2026not to mention world events and unexpected stressors\u2026it\u2019s a lot.\u201d Understandably, when there\u2019s <\/span><span style=\"font-weight: 400;\">that<\/span><span style=\"font-weight: 400;\"> much going on, building muscle isn\u2019t your body\u2019s top priority.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking an honest inventory of the stressors in your life\u2014and how you might manage them\u2014goes a long way in creating the space for your body to prioritize your physique goals. If you don\u2019t have a clue where to start with bringing stress levels down, down, down, check out these <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/acts-of-self-care-five-minutes\/\"><span style=\"font-weight: 400;\">acts of self-care that take five minutes or less<\/span><\/a><span style=\"font-weight: 400;\">, or <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/ways-to-practice-self-care\/\"><span style=\"font-weight: 400;\">how to practice self-care without spending a dime<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2><b>7. Don\u2019t underestimate the impact of your hormones<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Hormones play a significant role in your ability to build and maintain muscle. And given that hormones fluctuate throughout the course of your monthly cycle, as well as throughout your life cycle, the ease with which you can build muscle also fluctuates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, trainer Rosi Reeves, C.S.C.S., C.K.T., owner of FittLivinFitness, recommends adjusting your workouts based on your menstrual cycle. \u201cThe first two weeks of your cycle are a great opportunity to hit PRs and make gains in performance,\u201d she says. \u201cUse this time to your advantage and throw in more challenging or powerful workouts.\u201d This is because your estrogen levels rise in those first two weeks, helping you feel more energetic and powerful.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But it\u2019s not just your monthly cycle you should be conscientious of. \u201cAs women, we have shifting hormone profiles throughout every menstrual cycle, but also throughout the decades,\u201d says DeCesaris. \u201cIt gets more challenging to build and maintain muscle as we start to lose estrogen and progesterone throughout perimenopause and menopause. Making sure women are lifting heavy, not overdoing cardio, and increasing protein intake even more are important parts of these hormonal transitions.\u201d This phase of life is a great time to check in with a trainer and nutritionist to address your changing needs.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>So, you\u2019ve been hitting the gym regularly, killing your workouts, and watching what you eat\u2026but you\u2019re still not seeing the muscular definition you\u2019re after. It can be really frustrating to feel stuck when you\u2019re working so hard! As Albert Einstein said, \u201cInsanity is doing the same thing over and over again and expecting different results.\u201d<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/routine-changes-that-help-women-build-more-muscle\/\">Read More <span class=\"screen-reader-text\">7 Things Women Can Do To Build More Lean Muscle<\/span><\/a><\/p>\n","protected":false},"author":257,"featured_media":30098,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-30095","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Things Women Can Do To Build More Lean Muscle<\/title>\n<meta name=\"description\" content=\"From prioritizing weights over cardio to eating more protein, here, experts share routine changes that help women build more muscle.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/routine-changes-that-help-women-build-more-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Things Women Can Do To Build More Lean Muscle\" \/>\n<meta property=\"og:description\" content=\"From prioritizing weights over cardio to eating more protein, here, experts share routine changes that help women build more muscle.\" \/>\n<meta property=\"og:url\" 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