An athletic looking body is the dream of many women. That’s why, for example, strength training with the goal of “building muscle” is becoming more and more popular not only among men, but also among women. And that’s a good thing! Regular training is good for fitness and health, in addition it tones the body and helps to get “in shape”. In addition, sports improve body image, and the results of training provide new self-confidence. However, for women it is sometimes not so easy to build up muscles in a targeted way. In this article, we explain how we can help you.
Women’s muscles differ from those of men
The anatomical differences between women and men also affect strength as well as the way to build muscles. Both sexes have basically the same distribution of muscle fiber types, but women have fewer of them. They are also smaller. For them, unlike men, the result of strength and muscle building depends more on whether training is done with heavy weights. It is also interesting to note that the female “muscle weak point” is in the upper body. In addition, there are hormones: women have more estrogen in their bodies than testosterone. However, testosterone helps to build muscle, which is why men find it easier to do so and also develop less body fat.
Muscle building for women: why it is worthwhile for women to train
Although it is not as easy for women as it is for men to build muscle mass, they should still try. First of all, a trained body brings longed-for visual and aesthetic benefits. But there are many other benefits to building muscle: a well-toned body can increase calorie consumption, as the metabolically active body mass burns plenty of energy – even at rest. Muscles therefore increase the basal metabolic rate and help to reduce fat. In addition, exercise helps improve posture and prevent pain from tension and poor posture.
Dr. Tatjana Pavicic
Dr. Tatjana Pavicic is a specialist in dermatology and venereology with her own practice in Munich. She is an internationally recognized expert in aesthetic dermatology with a special focus on dermocosmetics, botulinum toxin, fillers and lasers.
Basic tips for building muscle in women
Do not train haphazardly!
Especially at the beginning of your training, you should have an experienced fitness trainer or personal trainer draw up a training plan tailored to you and your needs. After a few weeks, the plan can be adjusted to keep adding new muscle stimuli.
Pay attention to the right training interval!
Your workout will be especially effective if you challenge each muscle two to three times per week. In between, there should be at least 48 hours of rest for each muscle. If you can’t work out that frequently, go for a full-body workout.
Do not train too short and not too long!
When exercising, it is recommended to do a warm-up program for five to ten minutes. Cardio training is best suited for this, in order to get the pulse rate up a bit. After that, the strength training can start – it should take 45 to 60 minutes. You can train until the muscle is tired – and you don’t have to be afraid of heavy weights. The purpose of this type of training is to create small tears in the muscles. As a result, your organism repairs them and strengthens the tissue by forming additional protein structures. If possible, do not do an extended cardio workout on the same day as strength training.
Adjust your diet!
Each person has their own individual caloric needs. This depends on gender, height, weight and overall activity. To build muscle, you need a moderate calorie surplus. In this context, one also speaks of a positive calorie balance. If you want to build muscle, you should eat and drink enough every day to leave about 300 to 500 calories on the bottom line, which is subtracted from the calories you consume. But beware: this is not a free pass for unrestrained feasting! The extra calories are only useful if you exercise regularly and properly. If you don’t, you’ll store the extra energy as body fat. It is recommended in sports nutrition to consume sufficient protein. In addition, you should avoid alcohol, as it can negatively affect muscle growth.
Selection of effective exercises for muscle building in women
- When you start with the full-body workout, you should challenge both your upper body and legs. Beginning women should start with basic exercises that work the major muscle groups:
- Squats for working out your legs and butt.
- Deadlifts for a stronger back
- Bench press for toned arms and strong pecs
- Planks for a stable core
- Barbell curl exercises for beautiful arms
- Pull-ups for increased muscle development in the back and biceps area
- Push-ups for training chest, shoulders and triceps
- Dips for strengthened triceps
Muscle building woman: support with emsculpt
We know: It’s not so easy to combine workouts with job and everyday life. Also, it is not always possible to implement the appropriate diet. In addition, muscle building is not as easy for women as it is for men. If you train hard, but want more visual results from all the effort, we can support you. In our private practice for dermatology and aesthetics in Munich, we offer a special treatment to support muscle building: With Emsculpt, we can support your muscle building through electromagnetic impulses. At the same time, we can boost fat reduction in the treated areas.
How emsculpt works
First, we fix the handpieces of the Emsculpt device to the part of the body to be treated. Then the device generates an electromagnetic field. We can adjust the intensity individually to your body conditions. Now Emsculpt emits pulses. These stimulate your muscles to thousands of contractions within a very short time. In this way, an enormous muscle power is induced. During a 30-minute session, this corresponds to about 20,000 sit-ups or squats. An additional advantage is that your muscles are tensed much more than during a normal workout. That’s why muscle building can occur in a shorter time and to a greater extent. Optimally, the fat lying over the muscles is reduced at the same time. Following your treatment, you can go about your normal daily life without any restrictions. The result is visible after about eight weeks. An increase in muscle mass of about 16 percent and a fat reduction of 19 percent in the treated area is possible.
Advantages of emsculpt
- Emsculpt helps you achieve a significantly flatter abdomen, crisper buttocks, toned upper arms and calves without excessive exercise.
- You can benefit from rapid muscle gain while having a short treatment time.
- The procedure is safe and non-invasive. This means you do not need surgery and no injections are used.
- We recommend the treatment as a supplement or support to regular workout.
Muscle building woman: emsculpt munich
In our practice in Munich, we help you build more muscle mass. With focused electromagnetic pulses, it is possible for women who have difficulty building muscle to more visibly develop their muscles and at the same time lose fat. Feel free to contact us for a consultation!
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