HOW LONG DOES IT TAKE FOR A WOMAN TO PUT ON MUSCLE?
This is a very popular question among women… and a question that I am typically asked about! Wanna know the answer? Then READ ON!
HERE IS WHAT YOU OUGHT TO KNOW!
Women generally have a difficult time putting on lean tissue because they do not have enough androgenic hormones. Androgens like testosterone are responsible for muscle growth.
Unfortunately women do not have enough testosterone to support fast muscle growth. This doesn’t mean that we cannot put on mass, it just means it takes us longer to put on mass.
On average, an adult can put onto 1 lbs of muscle per month. That translates to about 10 to 15 lbs of lean mass per year! YUP, that is IT! So the answer to “How long does it take for a woman to put on muscle?”, is that indeed it takes a while for a woman to put on muscle!
This doesn’t account for genetic variable, hormones, the intensity of training or nutrition. Some women can put on mass much faster because they are more “genetically” prone to putting on muscle. They may have elevated levels of testosterone.
With the above said, if you are training, eating and sleeping well (and doing so consistently) you should be able to see significant changes every three months. Be aware that most professional fitness trainers and competitors have often been training for YEARS. They usually take a full 6 to 12 months to prepare for a show!
DO GENETICS MATTER? WHAT IF YOU ARE JUST NOT BUILT FOR PUTTING ON WEIGHT EASILY?
Know that you are not doomed! Those of you who are not genetically prone to putting on weight easily (aka what I refer to as hard gainers), don’t give up! You can still put on weight by eating well and exercising consistently, and of course being persistent! Let me re-iterate! You can TOTALLY build some curves! You just gotta be consistent and give it a go for at least 12 weeks!
HERE ARE A FEW TIPS ON HOW YOU TOO CAN BUILD SOME CURVES!
- Start with a good plan: Those who plan succeed! Start with a good workout program (like mine) and plan your workouts. Heading to the gym aimlessly is just like trying to cook a delicious meal without preparation. You need a workout program (built for women) to get results. Otherwise, you will spent countless hours doing the wrong thing and get frustrated and give up! Take it from me! I’ve helped 100s of women build curves and know that a good exercise program goes a long way! It sets you down the right path.
- Be consistent: Make sure to schedule your workouts and hit the gym often! Those who find it difficult to put on weight often do better on high frequency, high volume workout programs. It may take more than the regular 3 days a week workout to increase lean mass! So make sure to hit the gym often and train the muscle groups that are the weakest most often! (also make sure to read my 10 Sure Way Motivational Tips)
- Eat well and eat OFTEN: Other than training, eating is the most critical part to putting on lean mass! Make sure to eat lots of good food, frequently. You need lots of protein, good carbs and calories to put on weight! So don’t be afraid of eating.
- Use supplements if necessary: I recommend using BCAAs (or EEAs if you are vegan), a quality protein supplement and perhaps creatine for all women who are trying to build mass. These supplements can compliment a healthy diet and fill in the gaps. There are a few other supplements that I would recommend you use to allow your body to optimize food
- Lift HEAVY, often: Putting on muscle, requires some heavy lifting! Simply said, you can’t on on muscle by working out with your own body weight. Challenge yourself! Keep track of the weights you are lifting on each exercises and try to increase it by 5% every couple of weeks. I personally lift heavy during most of my workouts. Increasing your weight allows your muscles to adapt to the new load, which translates to growth!
- Be careful of overdoing the cardio: Many women make the mistake of spending hours on cardio machines with little attention to strength training. Know that weight lifting and strength training is the KEY to putting on lean mass. Spend time learning exercises, learning to lift, and then do it consistently. Spending too much time on cardio machine can actually lead to weight loss… and not the type that you want! It can reduce your lean tissue (aka muscle), bone density and lower your metabolism. Cardio is good when done strategically (like in the form of HITTs – High Intensity Training Intervals) but not so good for weight gain.
Know that with consistency and persistence, you will see results! Often times, women give up on a good program simply because they do no see immediate results! It may take 12 weeks or longer to see a visual difference so keep at it!
Want more tips? Check out my 6 Glute Building Exercises You Are Missing Out On!