Fitness

Why Female Muscle Growth Is Important For Women?

Our era has reached a long way where all the men and women are treated equally. Even though some people always consider men when it comes to strength or muscle growth. Even females need to have certain Female Muscle Growth depending on their bodies.

Most of us female let go of our bodies and just don’t work on our core and muscles. This is because many of us don’t know the need for muscle growth. To have a healthy-looking outer body is not enough. It actually benefits when it is healthier from inside too.

The importance of muscle growth for females is less known. We do not work on our muscles as we are unaware of the way it benefits our body. Some women feel shy to work on their muscles and tighten them as they may look manly.

Those bulky arms and legs can be awkward and stressful for most of the women. Trying to fit in one of your favorite full sleeves T-shirts or pants can be hurting. You can get rid of those and have a body of your own choice by doing the needed workout.

female muscle growth

Female Muscle Growth Importance

A women’s body is often considered less strong than men in terms of strength. This is a myth that people need to stop believing in. A human body is the same for men and women. It may function differently but has the same results when you work on it.

Men have about nearly 20 percent of testosterone higher than in a woman’s body. That is why there will always be a difference in functioning levels between a female and a male body. So the men and women who work out twice or thrice in a week may not have the same effects but will be equally strong.

It is important for females to strengthen and tighten their muscles as it improves your strength and makes you strong. It also improves your immune system and metabolism. As your muscle growth increases it will give you a well-toned shape to your entire body.

Even your body posture and strength add up your body movements. This will not only make your body flexible and easy while exercising but also in doing other days to day stuff. Your daily life will be less struggling and your body will remain fit and healthy.

Building up muscle growth will also boost up your inner and self-confidence as it will make you stand straight and tall. Increasing strength also benefits in rare bone loss and injuries in the bone. Strength and muscle growth is the overall solution in achieving a perfect dream body.

Periods Help In Muscle Growth

Our hormones play a vital role in our body. Changes in hormones are very normal during the cycle. One exact sex hormone that is important for females for their muscle growth is Estrogen. Estrogen is very much active during a females ovulation period which may result in high production of proteins in the body.

And protein again is the key to build those muscles which help your body or muscles to respond fast. This way the less known fact that a female body produces helps us in our menstrual cycle and benefits us in muscle growth.

How To Boost Up Muscles For Women

Just by eating right and some exercises will not only give you an amazing looking toned and curvy body. But you will also get to know the wonders it does to your inner body. Also, you will get to know the importance of muscle growth for females. All you have to do is-

  1. Intake of the right amount of calories.
  2. Muscle building workout routine.

1. Intake of the right amount of calories

Consumption has its own role in our bodies. Every calorie we consume has their own counts. It is important to consume the required amount of calories before burning them. If you do not have a proper intake amount of calories your body needs at a particular time then it upsets your body functioning from inside.

This results in Calorie Deficit which will tend to be a problem while working for something better for our bodies. A Calorie deficit may be a barrier to our goal of achieving proper muscle growth.

Also Read: To know more about Calorie Deficit in detail you can visit this post about it.

A proper diet may include the following.

1. Water: Water is the most important fluid that keeps our body system and process moving on. Not only drinking water but some food like salad or other vegetables which contain water will also help.

2. Fish and Meat: Meat and fish as we all know are high in protein and helps you click the required amount of proteins for our muscles. This kind of high amount of protein should be consumed in one of your meals.

3. Eggs: Muscle’s growth is all about proteins and the other easy and efficient way of intaking proteins daily can be eggs. This can be consumed at breakfast.

4. Nuts and Berries: When we have all the protein we need then its time for the nutrients. A well-nutrition body is a must for weight loss as well as muscle growth. Berries have the nutrition you need for the body. Nuts like walnuts, almonds and even dry fruits can help you get what your body needs for muscle growth.

These nuts carry a good amount of proteins useful for the muscles. it also has fatty acids. you can also consume some vegetable fats.

As we have seen Eating right gives you all the needed proteins and nutrients we need to work on the exercise to make correct use of the consumed eateries.

2. Muscle Building Workout Routine

Losing Fat and Building Muscles at the same time is quite tough But once you start following workout routine of them it will be pretty easy for you. If you want the perfect arms, properly toned legs and butt you go to work a little harder.

Exercises that will help you in female muscle growth will be lunges, squats, side bends, crunches, deadlifts, etc. These exercises will help you tone and maintain your body when done in repetitive sets every alternate day at the start.

If you wish to have more than a normal looking body like elegant but killer kinda body then you will have to wor up the double. hard work will totally pay off and will give you a mindblowing athlete female body.

6 Days Workout Plan

In your everyday workout, you will have to include squat, hip thrusts and deadlifts. If you do so it will give you the body of a goddess. Trust us, This kind of female body looks ravishing.

It all includes heavy weight lifting and a tough workout for your body. All you got to have is the correct motivation and the stability of your mind. Your only goal should be your muscle growth and increasing strength of your body.

Days Workout Sets x Reps
Day 1Upper Body and Calves3 Sets x 8-10 Reps ( Each Exercise )
Day 2Back, Glutes, and Core3 Sets x 8-10 Reps ( Each Exercise )
Day 3Cardio TrainingModerate
Day 4Upper Body and Calves3 Sets x 8-10 Reps ( Each Exercise )
Day 5Arms and Abdominal3 Sets x 8-10 Reps ( Each Exercise )
Day 6Lower Body3 Sets x 8-10 Reps ( Each Exercise )

Workout Schedule

We mentioned 6 days of full-body workout for females. You can start your day from Monday to Saturday or as per your schedule. But, this has to be done in 6 days for 4 weeks. Now we will mention all exercises which need to be covered in this program.

Day 1

Upper Body and Calves

  • Incline Barbell Bench Press – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Incline Dumbbell Bench Press – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Barbell Bench Press – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Standing Calf Raise Machine – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Seated Calf Raise Machine – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )

Day 2

Back, Glutes, and Core

  • Deadlift – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
female muscle growth
  • Squat – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
female muscle growth
  • Barbell Row – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
female muscle growth
  • Single Hand Dumbbell Row – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Crunches – 3 sets x 6-8 reps ( Bodyweight )
female muscle growth
  • Criss Cross Crunches – 3 sets x 6-8 reps ( Bodyweight )
female muscle growth

Day 3

Cardio for Female Muscle Growth

  • Brisk Walk – 20 – 25 Mins at a medium pace.
  • Cycling – 15 – 20 mins at a medium pace.
  • Mountain Climber – 3 sets x 10 -12 reps ( Each side ).

Day 4

Upper Body and Calves

  • Military Press – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Side Lateral Raise – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Shrugs – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Standing Calf Raise Machine – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Seated Calf Raise Machine – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )

Day 5

Arms and Abdominal

  • Biceps Barbell Curl – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Close Grip Triceps Bench Press – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Alternate Biceps Dumbbell Curls – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Seated/Standing Triceps Press – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Crunches – 3 sets x 6-8 reps ( Bodyweight )
  • Criss Cross Crunches – 3 sets x 6-8 reps ( Bodyweight )

Day 6

Lower Body

  • Squat – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
  • Leg Press Machine – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )
female muscle growth
  • Hip Thrust – 3 sets x 8-10 reps ( Light or Moderate weight depending on your body strength )

Conclusion

Also one will be shaky and sweaty in the beginning but later on, the transformation will pay your efforts. But later you will see the strength you have gained as well as feel the inner body transformed muscles growing into a perfect body.

So overall also to a normal and perfect muscle growth the right amount of cardio will also give you pluses. You can also lift up some normal to not so heavyweights to focus on upper body strength.

If not the actual hardcore workout, women can do easy cardio and some squats and crunches to normalize the state of your body. This normal workout should be done by all the women by taking some time off from her daily chores. It will not only improve female muscle growth but also a mentally happy and stressfree life.

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