Why start weight Gaining if you are a woman

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Dear ladies, if you want to be in shape, you should not be afraid of strength training. Get rid of all prejudices that you will become bulky or become the female version of the Hulk. If you decide to train with weights, you can only win. You will gain confidence, self-confidence and a great body. It is true that there are many myths and prejudices about strength training in women. Let’s take a closer look and see why you should do strength training.

Why is it important to be strong?

Metabolism and muscles

The first and perhaps most important thing to mention is how weight training affects fat burning. The more muscle a woman has, the more calories she will burn at rest. So eventually the muscles speed up the metabolism, which leads to more efficient fat loss.

Bone health

Many studies confirm that regular weight training can increase bone density. If you’re 20 or 30, you probably don’t think about your bones often, but one day you will. Just imagine how proud you would be of taking care of your bone density before you knew you had to do something like that.


When you are strong, everything is easier. Think about the furniture that had to be moved and there was no one to help you, or the heavy boxes when you moved into the new apartment. Now you can do it yourself. How about those 15 bags of food or must-haves? You can take them home from the car without any problems! And all alone! This is a great feeling when you don’t need someone to help you all the time. You can do it yourself and this kind of power is really invaluable.


Strong women radiate confidence that is contagious. I believe it comes from the awareness that in the gym you are able to present yourself properly. Self-confidence is very attractive and the confidence from the gym is beginning to show in every aspect of your life. Remember that if you can do it in the gym, you can do it in life.


Most women simply do not have the level of testosterone needed to achieve a bulky body. In addition, the women with massive muscular figures you’ve seen on magazine covers are probably taking hormones. Although we all have different genetics and some of us are more prone to greater muscle density than others, the general rule is that you need to train in volume to become bulky.

Ask any bodybuilder and he will surely tell you that building muscle mass is not easy at all. You won’t become the female version of the Hulk just because you do squats with your own weight or weights, but you can shape the seat you deserve.

Training model

Just like genetics, the way you train plays a vital role in the development of your body. Hypertrophy (muscle growth that affects volume) is not as easy to achieve as you might think. Many bodybuilders do incredibly hard workouts to make sure their training program provides maximum muscle growth in the shortest possible time.

No woman who trains with weights has complained that she is too bulky. Most women usually train 3 to 5 times a week and perform exercises for the whole body, most often squats, lunges, deadlifts, pull-ups, push-ups, rowing, shoulder presses, kettlebell exercises or interval training.

The key is to perform as many combined exercises for the whole body as possible to promote the growth of muscle mass while reducing fat. If you are not going to compete, there is no need to isolate muscle groups and increase their volume.

Of course, it all depends on your diet. The way you eat and exercise will affect the development of your body. For most women, an exercise program with exercises for the whole body and a diet rich in protein, vegetables and healthy fats are an effective way to lose fat and build strength.

How to start?

Maybe at the moment you are really thinking about replacing the stepper with strength training. But how do you get started?

The following three training programs for the week are an excellent starting point for beginners, allowing them to discover their potential strength and begin to transform their bodies. We recommend that you start each workout with mobility exercises, bridges, planks and turkish get-ups.

Training plan A

  • Barbell squat: 5 to 8 repetitions
  • Rowing with a barbell from a forward tilt: 8-10 repetitions
  • Push press: 8-10 repetitions
  • Cardio circuit: 5-8 repetitions

Cardio exercises of your choice, for example: 30 seconds sprint, 60 rest or slower pace.

Training plan B

  • Deadlift with a barbell: 6-8 repetitions
  • Push-ups: 8-10 repetitions
  • Kettlebell swing: 15-20 reps
  • Cardio circuit: 5-8 repetitions

Cardio exercises of your choice, for example: 30 seconds sprint, 60 rest or slower pace.

Training plan B

  • Back attack: 8-10 reps (each side)
  • Assisted dialing: 5-8 repetitions
  • Squat with a jump: 5-8 repetitions
  • Cardio circuit: 5-8 repetitions

Cardio exercises of your choice, for example: 30 seconds sprint, 60 rest or slower pace.

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