The best way for women to increase muscle mass through exercise

Female muscle gain can be achieved through strength training, protein supplementation, gradual loading, rest recovery, and standardized movements. Muscle building requires a combination of scientific training and nutritional support, avoiding excessive dieting or a single training mode.

1. Strength training

focuses on compound movements such as squats, hard pulls, and bench presses, which can stimulate the growth of multiple muscle groups simultaneously. Arrange 3-4 training sessions per week, targeting different muscle groups each time. The number of training groups for large muscle groups should be controlled at 12-15, and 8-10 for small muscle groups. When using dumbbells, barbells, or equipment, choose 8-12 exhausted weights and rest between groups for 60-90 seconds. In the initial stage, you can first master the standard movement mode, and then gradually increase the load.

2. Protein supplementation

Daily intake of 1.6-2.2 grams of protein per kilogram of body weight, divided into 4-5 meals. Prioritize high-quality protein sources such as chicken breast, fish, egg white, whey protein, etc. Supplement 20-30 grams of protein within 30 minutes after training, combined with an appropriate amount of carbohydrates to promote absorption. Plant proteins should pay attention to amino acid complementarity, such as when consumed in combination with legumes and grains.

3. Progressive Load

Adjust the training plan every 2-4 weeks to achieve progressive overload by increasing weight, number of groups, or reducing inter group rest. Adopting the double asymptotic method, first increase the number of repetitions to the upper limit, then increase the weight and recall the number of repetitions. The training log records the weight and frequency of each action to ensure a continuous increase in load. Avoid prolonged use of the same weight that may cause platform failure.

4. Rest and Recovery

Train the same muscle group at intervals of 48-72 hours to ensure muscle fiber repair. Sleep 7-9 hours a day, and the secretion of growth hormone is most vigorous during the deep sleep stage. After training, the recovery can be accelerated through foam axis relaxation and low temperature water bath. Reduce the frequency of aerobic exercise when cortisol is too high, and do not exceed 3 low-intensity aerobic exercises per week.

5. Movement norms

Keep the core tightened and the joints in a neutral position, avoiding compensatory force. When squatting deeply, keep your knees facing your toes, and when pulling hard, maintain the natural curvature of your spine. For beginners, it is recommended to first master the power mode through apprentice movements, and then gradually increase the load. Heavy weight training requires protective personnel or the use of safety bars to avoid sports injuries.

Women should pay attention to the physiological cycle effects when increasing muscle mass, and the training intensity can be appropriately increased during the luteal phase. Avoid extreme low-carbon diets and maintain a daily calorie surplus of 200-400 calories. Supplementing branched chain amino acids before and after training can help reduce muscle breakdown. Regularly conduct body composition testing and adjust plans based on muscle growth. Maintain sufficient drinking water, at least 30 milliliters per kilogram of body weight per day, to promote the elimination of metabolic waste. During muscle building, yoga or Pilates can be combined to enhance joint flexibility and core stability.