{"id":4546,"date":"2022-06-15T12:00:00","date_gmt":"2022-06-15T12:00:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=4546"},"modified":"2022-06-16T02:47:01","modified_gmt":"2022-06-16T02:47:01","slug":"how-to-build-muscle-as-a-woman-the-ultimate-guide-for-gaining-weight-the-right-way","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/how-to-build-muscle-as-a-woman-the-ultimate-guide-for-gaining-weight-the-right-way\/","title":{"rendered":"How to Build Muscle as a Woman: The Ultimate Guide for Gaining Weight the Right Way"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter wp-image-3635687\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today.jpg\" alt=\"Staci&#039;s life has been transformed by her quest to growth muscle. \" width=\"848\" height=\"477\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today.jpg 1280w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-300x169-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-768x432-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-713x401-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-600x338-1.jpg 600w\" sizes=\"(max-width: 848px) 100vw, 848px\" \/><br \/>\n<strong>If you are interested in learning how to gain weight the right way, you have come to the right place!\u00a0<\/strong><\/p>\n<p>My name is Staci Ardison.<\/p>\n<p>I overcame an eating disorder, discovered a love for heavy strength training, and now I help women like you get stronger for a living.<\/p>\n<p><em>Believe it or not, I&#8217;m 50 pounds heavier in the photo on the right (and WAY stronger, and healthier, and happier!).<\/em><\/p>\n<p><strong>I&#8217;m currently a lead coach here in the <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Coaching Program,<\/a> where we train women to pick up heavy weights, get strong, and build confidence.<\/strong><\/p>\n<p style=\"text-align: center;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tWant to learn how to strength train like Staci? Learn more about our Coaching Program:\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p><strong>Speaking of picking up heavy weights, here I am deadlifting 455 pounds:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3600963 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-deadlifting-455.gif\" alt=\"Staci showing you how to deadlift 455 pouds.\" width=\"480\" height=\"480\" \/><\/p>\n<p>This is what I LOVE to do.<\/p>\n<p><strong>In this <span style=\"text-decoration: underline;\">Ultimate Guide to Building Muscle as a Woman<\/span>, I&#8217;m going to be covering:<\/strong><\/p>\n<ul>\n<li><a href=\"#women_and_muscle\">Why building muscle is difficult for some women.<\/a><\/li>\n<li><a href=\"#should_women_build_muscle\">Should women build muscle? (7 reasons women should grow muscle)<\/a><\/li>\n<li><a href=\"#how_to_eat_gain_muscle_female\">How to eat to gain muscle as a woman.<\/a><\/li>\n<li><a href=\"#how_to_eat_gain_muscle_female\">What foods should I eat to gain weight?<\/a><\/li>\n<li><a href=\"#strength_training_women\">Strength training for women to build muscle.<\/a><\/li>\n<li><a href=\"#muscle_workout_women\">5 muscle-building workout routines for women<\/a><\/li>\n<li><a href=\"#tips_for_female_muscle_building\">Best tips and tricks for gaining weight as a woman.<\/a><\/li>\n<li><a href=\"#next_steps_female_muscle\">Next steps for women looking to build muscle.<\/a><\/li>\n<\/ul>\n<p>Alright, let&#8217;s do this.<\/p>\n<p><span id=\"more-3621676\"><\/span><\/p>\n<h2><a name=\"women_and_muscle\"><\/a>Why Building Muscle is Difficult for Some Women<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3631710\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-women.jpg\" alt=\"A group of different LEGO women ready to build muscle. \" width=\"840\" height=\"560\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-women.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-women-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-women-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-women-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-women-600x400-1.jpg 600w\" sizes=\"(max-width: 840px) 100vw, 840px\" \/><\/p>\n<p><strong>As Steve covered in &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to build muscle<\/a>&#8221; and &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/a-skinny-guys-guide-to-building-muscle-and-bulking-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to bulk up for men,<\/a>&#8221; the principles of weight gain are all the same regardless of your sex or gender:<\/strong><\/p>\n<blockquote>\n<p>&#8220;If you want to gain weight, eat more calories than you burn regularly. Want to put on the right KIND of weight? Exercise and eat the right way too.&#8221;<\/p>\n<\/blockquote>\n<p><strong>Now, there&#8217;s plenty of nuance to this when comparing men and women:<\/strong><\/p>\n<ul>\n<li>Due to our natural hormones, it\u2019s generally more difficult for people with typical female anatomy to gain muscle than people with typical male anatomy.<a class=\"fn-ref-mark\" href=\"#footnote-1\" id=\"refmark-1\"><sup>[1]<\/sup><\/a><\/li>\n<li>We have a lot of factors (such as hormonal birth control) that have been proven to make it even harder as well.<a class=\"fn-ref-mark\" href=\"#footnote-2\" id=\"refmark-2\"><sup>[2]<\/sup><\/a><\/li>\n<\/ul>\n<p><em><strong>But that doesn&#8217;t mean it&#8217;s impossible! <\/strong><\/em><\/p>\n<p>It just means we have to work harder for it.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3632697\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/mary-poppins.gif\" alt=\"Mary isn&#039;t happy, but will build muscle anyway.\" width=\"370\" height=\"236\" \/><\/p>\n<p>Ugh, I know.<\/p>\n<p class=\"p1\"><strong>Now, one thing I want to touch on quick<\/strong>: if you see a woman who is absolutely jacked and at an extremely <a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">low body fat percentage<\/a>, I guarantee she has been working her butt off for a very long time with the goal of building muscle.<\/p>\n<p class=\"p1\">It\u2019s not something that happens overnight, or by mistake.<\/p>\n<p class=\"p1\">In addition, some women with larger amounts of muscle mass choose to take steroids to help assist them in gaining muscle, because we simply don\u2019t have the hormones naturally to get to that size.<\/p>\n<p class=\"p1\">So if you\u2019d like to build muscle, but not as much as a professional bodybuilder &#8211; don\u2019t worry, it\u2019s not something that happens by accident.<\/p>\n<p><strong>With that out of the way, let&#8217;s talk about body fat and body types: <\/strong><\/p>\n<p>As we point out in that <a href=\"https:\/\/www.nerdfitness.com\/blog\/body-fat-percentage\/\" target=\"_blank\" rel=\"noopener noreferrer\">body fat percentage guide<\/a>, we women can look very different at any weight depending on our body shape and how much muscle we have. It comes down to our own personal goals!<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3570752 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/women-body-fat.jpg\" alt=\"This picture shows different body fat % of women.\" width=\"590\" height=\"325\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/women-body-fat.jpg 590w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/women-body-fat-300x165-1.jpg 300w\" sizes=\"(max-width: 590px) 100vw, 590px\" \/><\/p>\n<p><strong>This guide is going to primarily focus on two things:<\/strong><\/p>\n<ol>\n<li>How to eat to gain weight and build muscle.<\/li>\n<li>How to strength train to build muscle.<\/li>\n<\/ol>\n<p><strong>We&#8217;ve helped thousands of women with our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">online coaching program<\/a>, many of whom are trying to gain weight and strength train for the first time in their lives.<\/strong><\/p>\n<p style=\"text-align: center;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tHave a Nerd Fitness Coach guide you to grow strong!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<p>Everybody is on their own journey, at their own pace, and everybody will end up with different results too!<\/p>\n<h2><strong><a name=\"should_women_build_muscle\"><\/a>Should Women Build Muscle? (7 Reasons Women Should Grow Muscle)<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3635660\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/women-nasa-lego-1.jpg\" alt=\"This woman built lots of muscle on her journey to became an astronaut. \" width=\"840\" height=\"532\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/women-nasa-lego-1.jpg 1600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/women-nasa-lego-1-300x190-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/women-nasa-lego-1-768x486-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/women-nasa-lego-1-713x451-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/women-nasa-lego-1-600x380-1.jpg 600w\" sizes=\"(max-width: 840px) 100vw, 840px\" \/><\/p>\n<p><strong>If it can be harder for women to gain muscle (compared to men), why go through the trouble?<\/strong><\/p>\n<p><em>I&#8217;m glad you asked!<\/em><\/p>\n<h3><span style=\"text-decoration: underline;\">Here are the top 7 reasons why women should strength train<\/span>:<\/h3>\n<p><span style=\"font-weight: 400;\"><strong>#1) When you&#8217;re stronger &#8211; everyday life is easier.<\/strong> No need to call for help to get that 50lb bag of dog food off the top shelf, or carrying an air conditioner unit up a flight of stairs. LIFE is easier when you&#8217;re stronger.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>#2) Less injury risk<\/strong> &#8211; when you build strong muscles, you\u2019re also building stronger bones, ligaments, and tendons, making you less prone to injury doing things you love (like <a href=\"https:\/\/www.nerdfitness.com\/blog\/25-ways-to-exercise-without-realizing-it\/\" target=\"_blank\" rel=\"noopener noreferrer\">playing in a quidditch league<\/a>).<a class=\"fn-ref-mark\" href=\"#footnote-3\" id=\"refmark-3\"><sup>[3]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>#3) Helps combat age-related muscle loss,<\/strong><a class=\"fn-ref-mark\" href=\"#footnote-4\" id=\"refmark-4\"><sup>[4]<\/sup><\/a>\u00a0allowing us to remain independent longer as we age:<\/span><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Amazing 91 Years Old Gymnast- Johanna Quaas\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/iKDrOWdxLQo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><span style=\"font-weight: 400;\"><strong>#4) Muscle is harder to maintain,<\/strong> which means you need to eat more just to hold on to it.<a class=\"fn-ref-mark\" href=\"#footnote-5\" id=\"refmark-5\"><sup>[5]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>#5) Reduce pain<\/strong> &#8211; having a strong body makes living easier on your joints, as well as allows you to hold a better posture, and reduce back \/ hip pain.<a class=\"fn-ref-mark\" href=\"#footnote-6\" id=\"refmark-6\"><sup>[6]<\/sup><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>#6) Appearance<\/strong> &#8211; this is a personal preference! Some women like to have a lot of muscle, and some don\u2019t. While you <a href=\"https:\/\/www.nerdfitness.com\/blog\/can-you-actually-banish-belly-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">can\u2019t spot reduce fat<\/a>, you can choose to build more muscle in specific areas, changing your body shape. Growing up, I was an extreme pear shape, but due to strength training, I now have more of an hourglass shape.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3635731\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2.jpg\" alt=\"You can see that Staci has changed the way she looks from strength training!\" width=\"480\" height=\"480\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2.jpg 1000w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-150x150-1.jpg 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-300x300-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-768x768-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-600x600-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-before-today-2-100x100-1.jpg 100w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/p>\n<p><span style=\"font-weight: 400;\"><strong>#7) Live longer<\/strong> &#8211; want to spend more time on Earth? Strength training and growing muscle will help you do just that.<a class=\"fn-ref-mark\" href=\"#footnote-7\" id=\"refmark-7\"><sup>[7]<\/sup><\/a><\/span><\/p>\n<p style=\"text-align: center;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tFollow a step-by-step plan to grow strong under the guidance of a Nerd Fitness Coach!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"how_to_eat_gain_muscle_female\"><\/a>How to Eat to Gain Muscle as a Woman<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3631719\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-seafood.jpg\" alt=\"This woman knows gaining muscle relies on a proper diet...like seafood!\" width=\"841\" height=\"563\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-seafood.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-seafood-300x201-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-seafood-768x514-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-seafood-713x477-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-seafood-600x402-1.jpg 600w\" sizes=\"(max-width: 841px) 100vw, 841px\" \/><\/p>\n<p><strong>As we said above, gaining weight comes down to thermodynamics and science.<\/strong><\/p>\n<p>Every day, we burn a certain number of calories just existing, which is called our BMR (basal metabolic rate). We then factor in our daily activity level, and get a number that is called our &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">total daily energy expenditure<\/a>.&#8221; You can calculate yours below.<\/p>\n<h3><span style=\"text-decoration: underline;\">The Nerd Fitness Calorie Calculator<\/span>:<\/h3>\n<div class=\"frm_forms  with_frm_style frm_style_calculator-style\" id=\"frm_form_48_container\">\n<form enctype=\"multipart\/form-data\" method=\"post\" class=\"frm-show-form  frm_pro_form  frm_ajax_submit \" id=\"form_wcdyb2\">\n<div class=\"frm_form_fields \">\n<fieldset>\n<legend class=\"frm_hidden\">Total Daily Energy Expenditure Calculator<\/legend>\n<p><input type=\"hidden\" name=\"frm_action\" value=\"create\" \/><br \/>\n<input type=\"hidden\" name=\"form_id\" value=\"48\" \/><br \/>\n<input type=\"hidden\" name=\"frm_hide_fields_48\" id=\"frm_hide_fields_48\" value=\"\" \/><br \/>\n<input type=\"hidden\" name=\"form_key\" value=\"wcdyb2\" \/><br \/>\n<input type=\"hidden\" name=\"item_meta[0]\" value=\"\" \/><br \/>\n<input type=\"hidden\" id=\"frm_submit_entry_48\" name=\"frm_submit_entry_48\" value=\"29967b17e5\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/blog\/feed\/\" \/><input type=\"text\" class=\"frm_hidden frm_verify\" id=\"frm_verify_48\" name=\"frm_verify\" value=\"\" \/><\/p>\n<div id=\"frm_field_446_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_jrvcf2\" class=\"frm_primary_label\">Biological Sex<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    \t\t<select name=\"item_meta[446]\" id=\"field_jrvcf2\" data-reqmsg=\"This field cannot be blank.\"><option value=\"\" selected> <\/option><option value=\"5\">Male<\/option><option value=\"-161\">Female<\/option><\/select><\/p>\n<div class=\"frm_description\">Male\/Female<\/div>\n<\/div>\n<div id=\"frm_field_447_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_rn8552\" class=\"frm_primary_label\">Age<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_rn8552\" name=\"item_meta[447]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Number is invalid\" \/><\/p>\n<div class=\"frm_description\">Use age in years.<\/div>\n<\/div>\n<div id=\"frm_field_448_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_hucs72\" class=\"frm_primary_label\">Weight<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_hucs72\" name=\"item_meta[448]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Weight is invalid\" \/><\/p>\n<div class=\"frm_description\">Use pounds (lbs). If using metric system, multiple kg times 2.2 for lbs. <\/div>\n<\/div>\n<div id=\"frm_field_449_container\" class=\"frm_form_field form-field  frm_required_field frm_left_container\">\n    <label for=\"field_p7i982\" class=\"frm_primary_label\">Height<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_p7i982\" name=\"item_meta[449]\" value=\"\" min=\"0\" max=\"9999999\" step=\"any\" data-reqmsg=\"This field cannot be blank.\" data-invmsg=\"Height is invalid\" \/><\/p>\n<div class=\"frm_description\">Use inches. If using metric system, divide cm by 2.54 for total inches. <\/div>\n<\/div>\n<div id=\"frm_field_450_container\" class=\"frm_form_field form-field  frm_left_container\">\n    <label for=\"field_wwa1j2\" class=\"frm_primary_label\">Basal Metabolic Rate (BMR)<br \/>\n        <span class=\"frm_required\"><\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_wwa1j2\" name=\"item_meta[450]\" value=\"\" readonly min=\"0\" max=\"9999999\" step=\"any\" data-invmsg=\"Basal Metabolic Rate is invalid\" \/><\/p>\n<div class=\"frm_description\">Your BMR is an estimate of the total calories burned a day, while in a state of rest. <\/div>\n<\/div>\n<div id=\"frm_field_451_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container\">\n    <label for=\"field_iqrsp2\" class=\"frm_primary_label\">Activity Level<br \/>\n        <span class=\"frm_required\">*<\/span><br \/>\n    <\/label><br \/>\n    \t\t<select name=\"item_meta[451]\" id=\"field_iqrsp2\" data-reqmsg=\"This field cannot be blank.\"><option value=\"\" selected> <\/option><option value=\"1.2\">Sedentary (You frequent tell Netflix you are still watching) <\/option><option value=\"1.375\">Lightly Active (You casually stroll through your neighborhood a few times a week)<\/option><option value=\"1.55\">Moderately Active  (If we called the gym on a weeknight looking for you, they&#039;d find you)<\/option><option value=\"1.725\">Very Active (You are constantly moving throughout your day job and you&#039;re on the company softball team) <\/option><\/select><\/p>\n<div class=\"frm_description\">For &#8220;Activity Level,&#8221; veer toward the side of less active. Studies consistently show that people are not as active as they self-assess. <\/div>\n<\/div>\n<div id=\"frm_field_452_container\" class=\"frm_form_field form-field  frm_top_container\">\n    <label for=\"field_zu1zb2\" class=\"frm_primary_label\">Total Daily Energy Expenditure (TDEE)<br \/>\n        <span class=\"frm_required\"><\/span><br \/>\n    <\/label><br \/>\n    <input type=\"number\" id=\"field_zu1zb2\" name=\"item_meta[452]\" value=\"\" readonly min=\"0\" max=\"9999999\" step=\"any\" data-invmsg=\"Basal Metabolic Rate is invalid\" \/><\/p>\n<div class=\"frm_description\">Your TDEE is an estimate of the total calories burned during a single day, when exercise is factored in. <\/div>\n<\/div>\n<p><input type=\"hidden\" name=\"item_key\" value=\"\" \/><br \/>\n<!--\n\n<div class=\"frm_submit\">\n\n<button class=\"frm_button_submit frm_final_submit\" type=\"submit\"  >Submit<\/button>\n\n<\/div>\n\n--><\/fieldset>\n<\/div>\n<\/form>\n<\/div>\n<p><em>(<a href=\"https:\/\/www.nerdfitness.com\/blog\/total-daily-energy-expenditure-calculator-metric\/\" target=\"_blank\" rel=\"noopener noreferrer\">Click here<\/a> for our Metric calculator).<\/em><\/p>\n<p>(Note: we have used The Mifflin-St Jeor Equation to create this calculator! <a class=\"fn-ref-mark\" href=\"#footnote-8\" id=\"refmark-8\"><sup>[8]<\/sup><\/a>).<\/p>\n<p>Since we want to gain weight, we want to take our TDEE and add 250 calories to it to get our daily goal. This should result in gaining about half a pound per week.<\/p>\n<p><strong>Now, although eating ANY EXTRA calories from any source will result in weight gain, our goal is to gain the RIGHT kind of weight, in a healthy way.<\/strong><\/p>\n<p>And thus, we&#8217;ll be focusing our efforts on a &#8220;<span style=\"text-decoration: underline;\">healthy muscle building<\/span>&#8221; strategy.<\/p>\n<p>We could easily add more calories each day, and gain weight quicker, however, the slow method gives you the best chances at gaining mostly muscle, with minimal fat. The faster you try to gain weight, the higher the percentage that will likely be fat &#8211; so starting off at half a pound per week is a great place to start!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3617677\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/star-wars-good-idea.gif\" alt=\"A small addition of calories, will help you gain muscle with minimal fat gain as well. So slow and steady is the ticket. \" width=\"426\" height=\"241\" \/><\/p>\n<p>In addition to the number of calories we&#8217;ll be adding, we also want to pay attention to the type of foods we&#8217;re eating.<\/p>\n<p><strong>As we cover in our &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">Healthy Eating Guide<\/a>,&#8221; we&#8217;re going to build muscle by consuming the three big macros in the correct quantities:<\/strong><\/p>\n<ul>\n<li><strong>Protein:<\/strong>\u00a0rebuilds muscle after you break it down.<\/li>\n<li><strong>Carbohydrates:<\/strong> provides your muscle with fuel and body with energy.<\/li>\n<li><strong>Fat:<\/strong>\u00a0helps your bodily functions and can also be burned as fuel in the absence of carbs.<\/li>\n<\/ul>\n<p><b>Let\u2019s look at each of these individually:<\/b><\/p>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>PRIORITY #1: PROTEIN<\/strong><\/span><\/h3>\n<p><b>Protein can come from any number of sources, including:<\/b><\/p>\n<ul>\n<li>Meat (steak, bison, pork).<\/li>\n<li>Fowl (chicken, turkey, duck).<\/li>\n<li>Eggs!<span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-9\" id=\"refmark-9\"><sup>[9]<\/sup><\/a><\/span><\/li>\n<li>Cheese and dairy.<\/li>\n<li>Fish and shellfish (salmon, tuna, shrimp).<\/li>\n<li>Legumes (black beans, chickpeas).<\/li>\n<li>Other\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-eat-a-plant-based-diet-a-scientific-look-at-going-vegan-safely\/\" target=\"_blank\" rel=\"noopener noreferrer\">vegetarian protein sources<\/a>\u00a0here.<\/li>\n<\/ul>\n<p>As we cover in our \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-much-protein-do-i-need-to-eat-every-day-protein-101-guide\/\" target=\"_blank\" rel=\"noopener noreferrer\">How much Protein do I need<\/a>?\u201d, claims for the amount of protein required for muscle growth vary wildly from source to source (and athlete to athlete).<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3632737\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/meat-stick.gif\" alt=\"While meat sticks do have protein, try and stick to something less processed. \" width=\"400\" height=\"221\" \/><\/p>\n<p><strong>Here is our recommendation:<\/strong><\/p>\n<ul>\n<li><strong>If you\u2019re of healthy weight, active, and wish to\u00a0build muscle<\/strong><strong>,<\/strong> aim for 1 g per pound of body weight (2.2 g\/kg).<\/li>\n<li><strong>If you\u2019re an experienced lifter\u00a0on a bulk, intakes up to 1.50 g\/lb (3.3 g\/kg)<\/strong>\u00a0may help you minimize fat gain.<\/li>\n<\/ul>\n<p><strong>Let me simplify it for you:<\/strong><\/p>\n<blockquote>\n<p>&#8220;To build muscle, target at least 1 gram of protein per pound of body weight (2.2 grams per kg).&#8221;<\/p>\n<\/blockquote>\n<p><strong>If you\u2019re curious, from our\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">healthy eating article<\/a>, this is what a portion of protein looks like:<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"lazy size-large wp-image-3610479 lazy-loaded aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png\" sizes=\"(max-width: 713px) 100vw, 713px\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size.png 720w\" alt=\"A serving of protein should be about the size of your palm, like so.\" width=\"713\" height=\"475\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png\" data-lazy-srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/03\/protein-serving-size.png 720w\" data-lazy-sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>Here\u2019s how much protein is in a serving of food:<\/b><\/p>\n<ul>\n<li>4 oz (113 g) of chicken has around 30 g of protein.<\/li>\n<li>4 oz (113 g) of salmon has 23 g of protein<\/li>\n<li>4 oz (113 g) of steak has 28 g of protein.<\/li>\n<\/ul>\n<p><em>Want to get more protein?\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">Consider protein shakes<\/a>.<\/em><\/p>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>PRIORITY #2: CARBS<\/strong><\/span><\/h3>\n<p>After protein, we&#8217;ll be filling up our plate with calories from carbs (and fats).<\/p>\n<p><strong>Here are foods full of carbohydrates you can prioritize:<\/strong><\/p>\n<ul>\n<li>Rice<\/li>\n<li>Quinoa<\/li>\n<li>Oats<\/li>\n<li>Legumes and lentils<\/li>\n<li>Sweet potatoes<\/li>\n<li>Yams<\/li>\n<li>Regular potatoes<\/li>\n<li>Whole grain pasta<\/li>\n<li>Whole grain bread<\/li>\n<\/ul>\n<p><b>To help you get better at serving sizes:<\/b><\/p>\n<p><img loading=\"lazy\" class=\"lazy aligncenter size-large wp-image-3606899 lazy-loaded\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-713x475-1.png\" sizes=\"(max-width: 713px) 100vw, 713px\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1.png 720w\" alt=\"Showing you a serving of carbs\" width=\"713\" height=\"475\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-713x475-1.png\" data-lazy-sizes=\"(max-width: 713px) 100vw, 713px\" data-lazy-srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-1.png 720w\" \/><\/p>\n<p>1 serving of a starchy carbohydrate is 1 cupped hand (uncooked), or your two hands forming a cup (cooked).<\/p>\n<p><b>Here are some images to help you learn proper portion sizes (thanks to\u00a0<a href=\"https:\/\/www.safefood.eu\/Healthy-Eating\/Food,-Diet-and-Health\/Eating-In\/Serving-sizes.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">SafeFood<\/a>):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3618226\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size.png\" alt=\"This picture will help you determine proper serving sizes for carbs!\" width=\"543\" height=\"418\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size.png 543w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/carb-serving-size-300x231-1.png 300w\" sizes=\"(max-width: 543px) 100vw, 543px\" \/><\/p>\n<p>In addition to consuming carbohydrates from these sources, it\u2019s okay to consume plenty of fruit while trying to build muscle!<\/p>\n<p>For reference, here is roughly 200 calories worth of an apple (thanks to <a href=\"https:\/\/www.wisegeek.com\/what-does-200-calories-look-like.htm\" target=\"_blank\" rel=\"noopener noreferrer\">WiseGEEK<\/a>):<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3528635\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples.jpg\" alt=\"This is about 200 calories of apple. \" width=\"487\" height=\"324\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples.jpg 780w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples-768x511-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples-713x474-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/calories-in-apples-600x399-1.jpg 600w\" sizes=\"(max-width: 487px) 100vw, 487px\" \/><\/p>\n<p>You can read our full <a href=\"https:\/\/www.nerdfitness.com\/blog\/is-fruit-healthy-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">&#8220;Is fruit healthy?&#8221; guide<\/a>\u00a0to learn more.<\/p>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>PRIORITY #3: FAT!\u00a0<\/strong><\/span><\/h3>\n<p>Fat is a macronutrient that can help you reach your calorie goals (in the right quantity), as fat can be high in calories. Plus, you can eat lots of it without feeling full. Helpful if you&#8217;re trying to put on weight.<\/p>\n<p><b>Healthy fat can be found in foods like:<\/b><\/p>\n<ul>\n<li>Avocado<\/li>\n<li>Almonds<\/li>\n<li>Walnuts<\/li>\n<li>Macadamia nuts<\/li>\n<li>Olive oil<\/li>\n<li>Almond butter<\/li>\n<li>Peanut butter<\/li>\n<\/ul>\n<p><b>Science has recently come around on saturated fat too.<\/b><a class=\"fn-ref-mark\" href=\"#footnote-10\" id=\"refmark-10\"><sup>[10]<\/sup><\/a> Once completely vilified, but now considered okay for moderate consumption.<\/p>\n<p><b>Saturated fats can come from things like:<\/b><\/p>\n<ul>\n<li>Whole milk<\/li>\n<li>Full fat dairy<\/li>\n<li>Coconut oil<\/li>\n<li>Grass-fed butter<\/li>\n<li>Fatty cuts of meat<\/li>\n<li>Lard<\/li>\n<\/ul>\n<p><b>To help you gauge: a serving size of fat is roughly the size of your thumb!<\/b><\/p>\n<p><img loading=\"lazy\" class=\"lazy aligncenter size-large wp-image-3606783 lazy-loaded\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-713x475-1.png\" sizes=\"(max-width: 713px) 100vw, 713px\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size.png 720w\" alt=\"A serving of fat should be about your thumb!\" width=\"713\" height=\"475\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-713x475-1.png\" data-lazy-sizes=\"(max-width: 713px) 100vw, 713px\" data-lazy-srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/fat-serving-size.png 720w\" \/><\/p>\n<p><b>For reference, this is a single serving of almonds (162 calories):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"lazy aligncenter wp-image-3603871 lazy-loaded\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-713x475-1.jpg\" sizes=\"(max-width: 476px) 100vw, 476px\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds.jpg 960w\" alt=\"Knowing the correct amount of almonds to eat can help you with your calorie goals.\" width=\"321\" height=\"214\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-713x475-1.jpg\" data-lazy-sizes=\"(max-width: 476px) 100vw, 476px\" data-lazy-srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-713x475-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-300x200-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-768x512-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds-600x400-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/almonds.jpg 960w\" \/><\/p>\n<p><b>THIS is a serving of olive oil (119 calories):<\/b><\/p>\n<p><img loading=\"lazy\" class=\"lazy aligncenter wp-image-3603881 lazy-loaded\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size.jpg\" sizes=\"(max-width: 480px) 100vw, 480px\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size.jpg 616w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size-600x450-1.jpg 600w\" alt=\"This shows the serving size of olive oil, which is very dense calorie wise. \" width=\"312\" height=\"234\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size.jpg\" data-lazy-sizes=\"(max-width: 480px) 100vw, 480px\" data-lazy-srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size.jpg 616w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size-300x225-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/oil-portion-size-600x450-1.jpg 600w\" \/><\/p>\n<p>As you can see, you can eat an extra 500 calories of \u201chealthy fats\u201d by eating lots of \u201cheart-healthy\u201d fats like nuts or adding more olive oil to your meals.<\/p>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>PRIORITY #4: VEGETABLES!<\/strong><\/span><\/h3>\n<p>Last but not least, you need vegetables in your diet.<\/p>\n<p><em>As you start to eat more food, your stomach, intestines, and other bodily functions will thank you for consuming more high-fiber vegetables!\u00a0<\/em><\/p>\n<p><b>A serving of veggies is about the size of your fist.<\/b><\/p>\n<p><img loading=\"lazy\" class=\"lazy aligncenter wp-image-3606769 size-large lazy-loaded\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-713x475-1.png\" sizes=\"(max-width: 713px) 100vw, 713px\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size.png 720w\" alt=\"A serving of veggies should be the size of your first (or greater).\" width=\"713\" height=\"475\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-713x475-1.png\" data-lazy-sizes=\"(max-width: 713px) 100vw, 713px\" data-lazy-srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-713x475-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-300x200-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size-600x400-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/vegetable-serving-size.png 720w\" \/><\/p>\n<p><b>Here\u2019s a quick, non-complete list of high-fiber veggies that can fill your plate:<\/b><\/p>\n<ul>\n<li>Broccoli<\/li>\n<li>Broccolini<\/li>\n<li>Cauliflower<\/li>\n<li>Spinach<\/li>\n<li>Kale<\/li>\n<li>Spaghetti squash<span style=\"font-weight: 400;\"><a class=\"fn-ref-mark\" href=\"#footnote-11\" id=\"refmark-11\"><sup>[11]<\/sup><\/a><\/span><\/li>\n<li>Brussels sprouts<\/li>\n<li>Zucchini<\/li>\n<li>Cucumber<\/li>\n<li>Carrots<\/li>\n<li>Onion<\/li>\n<li>Asparagus<\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">BRINGING IT ALL TOGETHER: A HEALTHY MUSCLE-BUILDING PLATE<\/span><\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"lazy size-large wp-image-3616724 lazy-loaded aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-713x561-1.png\" sizes=\"(max-width: 713px) 100vw, 713px\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-713x561-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-300x236-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-600x473-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2.png 720w\" alt=\"If your meal plate looks like this, you&#039;re doing a lot of the heavy lifting for weight loss.\" width=\"713\" height=\"561\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-713x561-1.png\" data-lazy-srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-713x561-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-300x236-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2-600x473-1.png 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/healthy-eating-plate-2.png 720w\" data-lazy-sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><b>This plate and serving size stuff above is just to help you get started thinking about healthy food differently and in proper portion sizes.<\/b><\/p>\n<h3 style=\"text-align: center;\"><strong><span style=\"text-decoration: underline;\">TO RECAP, HERE\u2019S HOW TO EAT TO BUILD MUSCLE<\/span>:<\/strong><\/h3>\n<ul>\n<li>Calculate your TDEE (<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-many-calories-should-i-eat-every-day-a-look-at-total-daily-energy-expenditure-tdee\/\" target=\"_blank\" rel=\"noopener noreferrer\">Total Daily Energy Expenditure)<\/a> and add 250 calories over your number.<\/li>\n<li>Consume 1-1.5g per pound (2.2-3.3g per kg) of body weight in protein every day.<\/li>\n<li>Consume the rest of your calories from foods composed of carbs and fats.<\/li>\n<li>Always eat vegetables so that your body can actually PROCESS all this extra food. I like to aim for half of my plate of vegetables.<\/li>\n<li>If you are not gaining weight, (and you&#8217;re hitting your protein goals), add more carbs and\/or fats to your meal.<\/li>\n<\/ul>\n<p><strong>It really does come down to the following:<\/strong><\/p>\n<blockquote>\n<p>If you are not gaining weight fast enough, you\u2019re not eating enough. Increase your portions of carbs and fats!<\/p>\n<\/blockquote>\n<p>Whenever we work with\u00a0<a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching clients<\/a> who struggle to build muscle, this is the area we target: adding more carbs and fats to each meal.<\/p>\n<p style=\"text-align: center;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tHave trouble gaining muscle? Have a Nerd Fitness Coach build a custom plan for you!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"strength_training_women\"><\/a>8 Strength Training Exercises For Women to Build Muscle<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3631814\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-viking-woman-1.jpg\" alt=\"This woman knows exactly how to build muscle...she does it by lifting that sword and shield!\" width=\"843\" height=\"413\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-viking-woman-1.jpg 2036w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-viking-woman-1-300x147-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-viking-woman-1-768x376-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-viking-woman-1-713x349-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-viking-woman-1-600x294-1.jpg 600w\" sizes=\"(max-width: 843px) 100vw, 843px\" \/><\/p>\n<p><strong>Years from now, you&#8217;ll look back and thank \u201cPast You\u201d for starting <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a> today.<\/strong><\/p>\n<p>And don&#8217;t worry, I&#8217;m going to tell you exactly what to do so you can start strength training TODAY!<\/p>\n<p><strong>Here&#8217;s why strength training is so important: <\/strong>when you eat a caloric surplus (more calories than your body needs each day), the extra calories have to go somewhere.<\/p>\n<ul>\n<li><strong>If you don&#8217;t do any exercise<\/strong>, your body will choose to store the extra calories as fat for later.<\/li>\n<li><strong>However, when you strength train,<\/strong> your muscles are broken down. Then they&#8217;ll use the extra calories to rebuild themselves bigger and stronger over the next 48 hours!<\/li>\n<\/ul>\n<p><strong><em>&#8220;Staci that sounds great, but I&#8217;ve never strength trained before, and I don&#8217;t know what I&#8217;m doing&#8230;Halp!&#8221;<\/em><\/strong> You might be saying into your computer or phone.<\/p>\n<p>Fear not! I&#8217;ll help. Strength training doesn&#8217;t need to be scary or overly complicated.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615505\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/gonzo-chicken.gif\" alt=\"Gonzo knows he has to eat protein to match his strength training goals, but he doesn&#039;t eat chicken, for obvious reasons.\" width=\"300\" height=\"300\" \/><\/p>\n<p>Simply put, &#8220;strength training&#8221; means two things:<\/p>\n<p><strong>#1) \u201cMovement of any weight against \u201cresistance\u201d (<a href=\"https:\/\/www.nerdfitness.com\/blog\/work-out-at-home-at-the-office-or-anywhere-you-want-how-to-get-started-with-bodyweight-training-today\/\" target=\"_blank\" rel=\"noopener noreferrer\">including your body weight<\/a>)<\/strong> \u2013 Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.<\/p>\n<p><strong>#2) <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-is-progressive-overload\/\" target=\"_blank\" rel=\"noopener\">Progressive overload<\/a>:<\/strong>\u00a0doing<i>\u00a0slightly<\/i>\u00a0more than last time (<a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">lift a heavier weight<\/a> or <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-correct-number-of-reps-per-set-in-the-gym\/\" target=\"_blank\" rel=\"noopener noreferrer\">do 1 more rep<\/a>) consistently. Your muscles will have to constantly adapt and rebuild themselves stronger. This is called &#8220;progressive overload.&#8221;<\/p>\n<p><strong>Coach Jim breaks down different strategies for progressive overload in this video:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"What is Progressive Overload? (+ How to Do It)\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/4tEKCMxXg1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>This means if you drop down and do ONE push-up or knee push-up right now&#8230;<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3583789 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up.gif\" alt=\"Knee push-ups like this are a great way to progress to a regular push-up!\" width=\"480\" height=\"270\" \/><\/p>\n<p>Technically, you\u2019ve strength trained.<\/p>\n<p><strong>Now do that and then do a bodyweight squat&#8230;<\/strong><\/p>\n<p><img loading=\"lazy\" class=\"wp-image-3584779 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF-bodyweight-squat.gif\" alt=\"Do a proper bodyweight squat to work out your legs\" width=\"443\" height=\"249\" \/><\/p>\n<p>Boom, you just did a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training workout<\/a>.<\/p>\n<p><strong>Here&#8217;s what you need to know about strength training:<\/strong><\/p>\n<ol>\n<li>Strength training is one of the BEST things you can do for yourself.<\/li>\n<li>Strength training will help you put on muscle while eating in a surplus.<\/li>\n<li>While you can&#8217;t spot reduce fat, you can focus on building more muscle in specific areas, which can help you attain a specific look you&#8217;re going for.<\/li>\n<li>If you don&#8217;t like the gym, you don&#8217;t need to go, ever. <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">But I hope you do<\/a>. Because that&#8217;s the easiest way to start training with weights.<\/li>\n<li>Regardless of your fitness level, body fat percentage, strength level, or biological sex, you have every right to be in the free weights section in the gym, training with heavy weights, with everybody else. The people in the gym who are very strong with a lot of muscle started somewhere, too!<\/li>\n<\/ol>\n<p>I used to be a <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-crossfit\/\" target=\"_blank\" rel=\"noopener noreferrer\">CrossFit instructor<\/a>, and my favorite thing about CrossFit was that it destigmatized barbell training and heavy lifting for many women.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3632745\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/crossfit.gif\" alt=\"Crossfit is great in that in shows it&#039;s okay for women to lift heavy weights. \" width=\"360\" height=\"202\" \/><\/p>\n<p><strong>In order for us to strength train and build muscle, we&#8217;re going to approach this intelligently.\u00a0<\/strong><\/p>\n<p>We&#8217;re not going to pick up small dumbbells and do lots of reps.<\/p>\n<p>We&#8217;re not going to sit down at various machines and scroll through our phones while doing leg curls.<\/p>\n<p><strong>Instead, we&#8217;re going to:<\/strong><\/p>\n<ul>\n<li>Get very strong with <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-12-best-compound-exercises-for-beginners-how-to-train-efficiently\/\" target=\"_blank\" rel=\"noopener noreferrer\">compound movements<\/a> that recruit LOTS of muscles to work together.<\/li>\n<li>Do our workouts quickly and get out of there. The workout should take no longer than 45-60 minutes.<\/li>\n<\/ul>\n<p><strong>This is how we efficiently build muscle in the minimum amount of time.\u00a0<\/strong>What are the exercises that we&#8217;re going to target?<\/p>\n<p><b>1)\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Push-Up<\/a>:<\/b>\u00a0The best exercise you could ever do for yourself when it comes to using your bodyweight for push muscles (your chest, shoulders, and triceps):<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><b>2<\/b><b>)\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Bodyweight Squat<\/a>:<\/b>\u00a0This exercise serves a dual purpose: it is the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Bodyweight Squat | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/cB0cOX7gePg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p>3<b>)\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Inverted Bodyweight Row<\/a>:\u00a0<\/b>Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength (your back, biceps, and forearms).<\/p>\n<p><iframe loading=\"lazy\" class=\"wistia_embed\" title=\"Inverted Row Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/i6vlu63eja?dnt=1\" name=\"wistia_embed\" width=\"500\" height=\"281\" frameborder=\"0\" scrolling=\"no\" allowfullscreen data-mce-fragment=\"1\"><\/iframe><\/p>\n<p><b>4)\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Pull-Up and Chin-Up<\/a>:\u00a0<\/b>Once you can support your body&#8217;s weight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Click here if you <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">can\u2019t do a pull-up or chin-up yet<\/a>):<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Pull Up | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/IwlDSQx5u3A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>And now we\u2019re into the best weight training exercises:<\/strong><\/p>\n<p><b>5) <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Barbell Squat<\/a>:\u00a0<\/b>Probably the best exercise when it comes to building strength and muscle throughout your whole body. It also burns crazy calories and makes life better. This is a MUST:<\/p>\n<div class=\"wistia_responsive_padding\">\n<div class=\"wistia_responsive_wrapper\"><iframe loading=\"lazy\" class=\"wistia_embed\" title=\"60 - Barbell Back Squat Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/4miki3c9of?dnt=1&amp;videoFoam=true\" name=\"wistia_embed\" width=\"557\" height=\"313\" frameborder=\"0\" scrolling=\"no\" allowfullscreen data-mce-fragment=\"1\"><\/iframe><\/div>\n<div><\/div>\n<div><b>6) <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Barbell Deadlift<\/a>:\u00a0<\/b>Maybe the best exercise of all time. Actually no, it IS the best exercise of all time. It\u2019s certainly the most primal: \u201cpick the weight up off the ground. Done.\u201d<\/div>\n<\/div>\n<p>This is a very technical lift, so make sure you read our article on <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to deadlift with proper form<\/a>:<\/p>\n<p><iframe loading=\"lazy\" title=\"16 - Barbell Deadlift Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/owt4doefbm?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><b>7) <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-do-you-bench-strength-training-101-the-bench-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Barbell Bench Press<\/a>.\u00a0<\/b>Lie on a bench, squeeze your shoulder blades to keep your back tight, and then lower a barbell until it almost touches your chest. Pause, and then press it back up towards the sky. Repeat! And get strong.<\/p>\n<p><iframe loading=\"lazy\" title=\"65 - Barbell Bench Press Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/b157hcc91d?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<p><strong>8) <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-overhead-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell Overhead Press<\/a>: <\/strong>Stand with your feet about shoulder-width apart and lean back by pushing your hips forward. While keeping your entire body tight, press the bar overhead.<\/p>\n<p>Once the bar passes your forehead, move your body back under the bar by driving your torso forward and back into a standing position. At the top of the lift shrug your shoulders slightly and lock your elbows.<\/p>\n<p><script src=\"https:\/\/fast.wistia.com\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<div class=\"wistia_responsive_padding\" style=\"padding:56.25% 0 0 0;position:relative;\">\n<div class=\"wistia_responsive_wrapper\" style=\"height:100%;left:0;position:absolute;top:0;width:100%;\">\n<div class=\"wistia_embed wistia_async_hxt112gp1r dnt=1 videoFoam=true\" style=\"height:100%;position:relative;width:100%\">\n<div class=\"wistia_swatch\" style=\"height:100%;left:0;opacity:0;overflow:hidden;position:absolute;top:0;transition:opacity 200ms;width:100%;\"><img src=\"https:\/\/fast.wistia.com\/embed\/medias\/hxt112gp1r\/swatch\" style=\"filter:blur(5px);height:100%;object-fit:contain;width:100%;\" alt=\"\" aria-hidden=\"true\" onload=\"this.parentNode.style.opacity=1;\" \/><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><b>These are some of the best compound exercises you can complete in order to build muscle. <\/b>Want more muscle? Great! Get stronger at these movements!<\/p>\n<p>One quick note: when I first started lifting, it took a while to build up the strength to be able to bench press or overhead press with the 45-lb bar. If your gym doesn&#8217;t have a lighter bar, dumbbells are a great option!<\/p>\n<p style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><b>Your mission, should you choose to accept it:<\/b> <\/span><\/p>\n<p>Commit to trying ONE of these movements in the next week. Use\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-second-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 seconds of courage<\/a>, recruit a friend who has lifted or trained before, and try your best.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3632750\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/you-got-this.gif\" alt=\"We know you can use this guide to start building muscle...you got this!\" width=\"404\" height=\"264\" \/><\/p>\n<p><strong>I have three options for you next:<\/strong><\/p>\n<ol>\n<li>Select one of the muscle-building routines for women in the next section.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">Build your own workout routine<\/a> using these exercises!<\/li>\n<li>Work with me and our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching program<\/a> to follow a custom strength training routine for your goals.<\/li>\n<\/ol>\n<p style=\"text-align: center;\">\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tLet us create a workout program that fits your busy life!\t\t<\/button><br \/>\n\t<\/a>\n<\/p>\n<h2><a name=\"muscle_workout_women\"><\/a>5 Muscle Building Workout Routines For Women<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3631815\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-wonder-woman.jpg\" alt=\"No matter which version of wonder woman it is, she always knows the fastest way to build muscle (fight for justice).\" width=\"2043\" height=\"825\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-wonder-woman.jpg 2043w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-wonder-woman-300x121-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-wonder-woman-768x310-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-wonder-woman-713x288-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-wonder-woman-600x242-1.jpg 600w\" sizes=\"(max-width: 2043px) 100vw, 2043px\" \/><\/p>\n<p><strong>I&#8217;m going to walk you through three different levels of strength training, and by the end of today, you&#8217;re going to know exactly how to get started.<\/strong><\/p>\n<p>My advice: do 2-3 strength training routines per week, with 1-2 days off in between. As the saying goes: &#8220;muscle isn&#8217;t built in the gym, it&#8217;s built in the kitchen!&#8221;<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3558839 size-full\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/chef_gif-1.gif\" alt=\"The Swedish Chef knows how to eat to build muscle (lots of food), which is why he&#039;s always cooking. \" width=\"500\" height=\"200\" \/><\/p>\n<p>So your goal should be to do a strength training routine, and then make sure you eat a caloric surplus so that your body has enough calories to rebuild your muscles bigger and stronger!<\/p>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>LEVEL 1: BODYWEIGHT TRAINING<\/strong><\/span><\/h3>\n<p><strong>Here&#8217;s a <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">beginner bodyweight training routine<\/a> you can do in the comfort of your own home:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Body Weight Circuit Workout | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qvhHhDNjtxM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<ul>\n<li>20 Bodyweight squats.<\/li>\n<li>10 Push-ups.<\/li>\n<li>10 Walking lunges (each leg).<\/li>\n<li>10 Dumbbell rows (use a milk jug or other weight).<\/li>\n<li>15 Second Plank.<\/li>\n<li>30 Jumping jacks.<\/li>\n<\/ul>\n<p>We also have a downloadable worksheet of this beginner&#8217;s workout that you can print out and hang on your fridge to track your progress! Get it when you sign up below:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta bodyweight shortcode-form-15 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Bodyweight Routine Worksheet. No Gym Required!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home, no equipment required<\/li>\n<li>Avoid the common mistakes everybody makes when doing bodyweight exercises<\/li>\n<li>Learn how to finally get your first pull-up<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3621676\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"198.58.102.95\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-06-16 02:02:19\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>LEVEL 2: DUMBBELL WORKOUT<\/strong><\/span><\/h3>\n<p>If you have dumbbells at home or access to a gym, you can pick our Level 4 workout from our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6-Level Gym Workout Routine.<\/a><\/p>\n<p><strong>So your\u00a0<b><span style=\"text-decoration: underline;\">Dumbbell Workout<\/span> is 3 circuits of the following:<\/b><\/strong><\/p>\n<ul>\n<li><strong>10 goblet squats (holding the dumbbell like a goblet with 2 hands):<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3635710\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/goblet-squat-1.gif\" alt=\"The goblet squat is a great way to build muscle for women.\" width=\"479\" height=\"270\" \/><\/p>\n<ul>\n<li><strong>10 push-ups (or knee push-ups):<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3583748\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong>10 dumbbell rows\/side:<\/strong><img loading=\"lazy\" class=\"aligncenter wp-image-3635721\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/dumbbell-row.gif\" alt=\"This pull exercise can help you build muscles so you can eventually do pull-ups!\" width=\"480\" height=\"271\" \/><br \/>\n<strong>Or 10 <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">bodyweight rows<\/a>:<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585387\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-bodyweight-row-1.gif\" alt=\"As you get lower, like this, the row will be harder to do. Great way to progress into a pull-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p><em>(By the way, these are two GREAT exercises towards <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">getting your first pull-up<\/a>)<\/em><\/p>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>LEVEL 2: BEGINNER KETTLEBELL WORKOUT<\/strong><\/span><\/h3>\n<p><strong>If you have a Kettlebell at home, here&#8217;s a <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-minute-beginner-kettlebell-workout-build-muscle-and-burn-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">20-Minute Beginner Kettlebell Workout<\/a> you can do:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"20 Minute Beginner Kettlebell Workout\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/aASkkrqdmNo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Do 3 circuits of this Kettlebell Workout:\u00a0<\/strong><\/p>\n<ul>\n<li>8 Halos (each side)<\/li>\n<li>10 Goblet Squats<\/li>\n<li>8 Overhead Presses (each side)<\/li>\n<li>15 Kettlebell Swings<\/li>\n<li>8 Bent Over Rows (each side)<\/li>\n<li>6 Front Rack Reverse Lunge (per side)<\/li>\n<\/ul>\n<p>If you like this Kettlebell workout and want to follow along on a worksheet, simply print out our Kettlebell Workout and bring it with you:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta kettlebell shortcode-form-20 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Grab Your Beginner Kettlebell Routine Worksheet!<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Complete this workout at home or gym with 1 kettlebell.<\/li>\n<li>Avoid the common mistakes everybody makes when doing kettlebell exercises.<\/li>\n<li>Build strength, burn fat, level up your life!<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3621676\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"198.58.102.95\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-06-16 02:02:19\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h3 style=\"text-align: center;\"><span style=\"text-decoration: underline;\"><strong>LEVEL 3: BARBELL GYM WORKOUT<\/strong><\/span><\/h3>\n<p><b>Here&#8217;s a Barbell workout you can follow from our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">Level 5 Gym Workout<\/a> Routine.<\/b><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>BARBELL BATALLION WORKOUT A:<\/strong><\/span><\/p>\n<ul>\n<li><strong>3 sets of 10 barbell squats<\/strong><\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"60 - Barbell Back Squat Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/4miki3c9of?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<ul>\n<li><strong>3 sets of 10 push-ups<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3583748\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<ul>\n<li><strong>3 sets of 10 bodyweight rows:<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585378\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-incline-inverted-row.gif\" alt=\"Start with inclined inverted rows for your pull-up workout. Then drop lower for more required effort.\" width=\"480\" height=\"270\" \/><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>BARBELL BATALLION WORKOUT B:<\/strong><\/span><\/p>\n<ul>\n<li><strong>3 sets of 5 barbell Romanian deadlifts<\/strong> (video pulled from our courses in <a href=\"https:\/\/www.nerdfitness.com\/prime-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nerd Fitness Prime<\/a>)<\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"17 - Romanian Deadlift Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/ggxhtinjk9?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<ul>\n<li><strong>3 sets of 10 bench presses:<\/strong><\/li>\n<\/ul>\n<p><iframe loading=\"lazy\" title=\"65 - Barbell Bench Press Video\" src=\"https:\/\/fast.wistia.net\/embed\/iframe\/b157hcc91d?dnt=1\" allow=\"autoplay; fullscreen\" allowtransparency=\"true\" frameborder=\"0\" scrolling=\"no\" class=\"wistia_embed\" name=\"wistia_embed\" msallowfullscreen width=\"500\" height=\"281\"><\/iframe><script src=\"https:\/\/fast.wistia.net\/assets\/external\/E-v1.js\" async><\/script><\/p>\n<ul>\n<li><strong>3 sets of 5 pull-ups, assisted pull-ups, or negative pull-ups:<\/strong><\/li>\n<\/ul>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585412\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/assisted-pull-up.gif\" alt=\"A box can be used instead of a chair for a pull-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p>PICK A WORKOUT, GET STARTED!<\/p>\n<p><b>The whole point is to do challenging movements that really make your muscles work, and then try to do ONE more rep, or lift a SLIGHTLY heavier weight next time!\u00a0<\/b><\/p>\n<p>Don&#8217;t sweat the small details and instead use <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-20-second-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">20 seconds of courage<\/a> to get started!<\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-track-progress\/\" target=\"_blank\" rel=\"noopener noreferrer\">Track your workouts<\/a> by writing down what you did, and then do what you can next time.<\/p>\n<p>If you really want to level up quickly, LEARN <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">HOW TO DO SQUATS<\/a> AND <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">HOW TO DO DEADLIFTS.<\/a> These two exercises changed my life!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-2822546\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/StaciTransform-713x315-1.png\" alt=\"Squats and deadlifts helped me build muscle and changed my life.\" width=\"713\" height=\"315\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/StaciTransform-713x315-1.png 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/StaciTransform-300x133-1.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/StaciTransform-768x340-1.png 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/StaciTransform.png 1103w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><em><strong>&#8220;Staci, that&#8217;s still too many choices! Can you just tell me what workout routine to follow?&#8221;<\/strong><\/em><\/p>\n<p>Okay fine! Here&#8217;s what I would do if I was you.<\/p>\n<ul>\n<li><strong>Do you have access to a gym?<\/strong> Follow our <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6-Level Gym Workout Plan<\/a>.<\/li>\n<li><strong>No gym?<\/strong> Start with the <a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">beginner bodyweight program<\/a>.<\/li>\n<\/ul>\n<p><strong>Still overwhelmed?<\/strong> Check out our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching program<\/a>. We get to learn your story, and then build a program and strategy around your goals that you CAN do.<\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3550389\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/NERD-CoachingBanner2019-30-Ad1a-Pullup-web75-713x403-1.jpg\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<h2><a name=\"tips_for_female_muscle_building\"><\/a>10 Tips for Building Muscle as a Woman<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3631825\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-motorcycle.jpg\" alt=\"This woman is on her way to build muscle and to find water. \" width=\"840\" height=\"505\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-motorcycle.jpg 2038w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-motorcycle-300x180-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-motorcycle-768x461-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-motorcycle-713x428-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/lego-motorcycle-600x360-1.jpg 600w\" sizes=\"(max-width: 840px) 100vw, 840px\" \/><\/p>\n<p>I interviewed multiple other coaches on our team and asked for their best advice on how to build muscle as a woman.<\/p>\n<p><strong>Here&#8217;s what they said:<\/strong><\/p>\n<p><strong>Susy<\/strong>\u00a0(Coach, BS in Psychology, Certificate III &amp; IV in Fitness, 5+ years of experience)<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-3632215 aligncenter\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Susy-R2D2.png\" alt=\"\" width=\"300\" height=\"300\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Susy-R2D2.png 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Susy-R2D2-150x150-1.png 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Susy-R2D2-100x100-1.png 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p style=\"padding-left: 40px;\"><strong><span style=\"text-decoration: underline;\">Tip #1<\/span>: Food is your friend when you are looking to build muscle and get stronger<\/strong> &#8211; your body will need fuel, so you may need to eat more on the days that you work out!<\/p>\n<p style=\"padding-left: 40px;\"><strong><span style=\"text-decoration: underline;\">Tip #2<\/span>: Strength and muscle building requires structure to your workouts<\/strong> &#8211; you progress through getting better at specific movements, so make sure that you enjoy the style and structure of your workouts so that you can be as consistent as possible.<\/p>\n<p style=\"padding-left: 40px;\"><strong><span style=\"text-decoration: underline;\">Tip #3<\/span>: Your progress will always be fastest if you avoid injury, so correct form and listening to your body is super important.<\/strong> Your muscles will fatigue and feel sore, but joint pain and sharp, stabby pain means something isn&#8217;t moving quite right.<\/p>\n<p><strong>Kerry<\/strong> (Coach, NASM-CPT, 6+ years of experience)<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3632216\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Kerry.jpg\" alt=\"Kerry is one of our great female coaches here at Nerd Fitness.\" width=\"300\" height=\"300\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Kerry.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Kerry-150x150-1.jpg 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/Kerry-100x100-1.jpg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p style=\"padding-left: 40px;\"><strong><span style=\"text-decoration: underline;\">Tip #4<\/span>:<\/strong> Fall in love with the process. Getting stronger is a journey, one that is both rewarding and challenging. So no matter where you are starting from, take the time to celebrate each small step along the way towards a more badass version of yourself!<\/p>\n<p><strong>Christy<\/strong> (Coach, BS in Applied Health\/Fitness, National Personal Training Institute Graduate, Precision Nutrition Certification, 6+ years of experience)<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3632237\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/CHristy.jpeg\" alt=\"Christy is one of our great coaches and loves everything Star Wars, as shown here. \" width=\"300\" height=\"300\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/CHristy.jpeg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/CHristy-150x150-1.jpeg 150w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/CHristy-100x100-1.jpeg 100w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p style=\"padding-left: 40px;\"><span style=\"text-decoration: underline;\"><strong>Tip #5<\/strong><\/span>: To get strong, you gotta lift weights. When lifting weights to get strong, you gotta be okay with testing your boundaries every now and then.<\/p>\n<p style=\"padding-left: 40px;\">After exercising with your current weight, for the next training session&#8230;stop&#8230;and try a few reps with the next weight UP to test it out! It might surprise you how much <b data-stringify-type=\"bold\">more<\/b>\u00a0weight you can lift!<\/p>\n<p><em><span style=\"text-decoration: underline;\"><strong>Here are some other tips to help you build muscle.<\/strong><\/span><\/em><\/p>\n<p style=\"text-align: left; padding-left: 40px;\"><strong><span style=\"text-decoration: underline;\">Tip #6<\/span>: Boost your testosterone naturally:<\/strong> Consume enough saturated and monounsaturated fats, keep your sugar intake low, and make sure you&#8217;re getting enough Vitamin D and Zinc.<\/p>\n<p style=\"padding-left: 40px;\">These are items linked with boosting your testosterone naturally.<a class=\"fn-ref-mark\" href=\"#footnote-12\" id=\"refmark-12\"><sup>[12]<\/sup><\/a><\/p>\n<p style=\"padding-left: 40px;\"><strong>Speaking of testosterone &#8211;<\/strong> I know you may think of this as a &#8220;male&#8221; hormone, but it plays a huge part in women muscle building,<a class=\"fn-ref-mark\" href=\"#footnote-13\" id=\"refmark-13\"><sup>[13]<\/sup><\/a> fat loss,<a class=\"fn-ref-mark\" href=\"#footnote-14\" id=\"refmark-14\"><sup>[14]<\/sup><\/a> increase bone mass,<a class=\"fn-ref-mark\" href=\"#footnote-15\" id=\"refmark-15\"><sup>[15]<\/sup><\/a> and many other health-related issues<a class=\"fn-ref-mark\" href=\"#footnote-16\" id=\"refmark-16\"><sup>[16]<\/sup><\/a>(<strong>remember<\/strong>: estrogen is made from testosterone).<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3588332\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/mind-blown.gif\" alt=\"Yes, women need plenty of testosterone too.\" width=\"364\" height=\"273\" \/><\/p>\n<p style=\"padding-left: 40px;\">Men make about ten to fifteen times what we make naturally,<a class=\"fn-ref-mark\" href=\"#footnote-17\" id=\"refmark-17\"><sup>[17]<\/sup><\/a> but it doesn&#8217;t mean we don&#8217;t need it too.<\/p>\n<p style=\"padding-left: 40px;\"><strong>Another way we can help our testosterone levels is to watch our cortisol levels.<\/strong><\/p>\n<p style=\"padding-left: 40px;\">Cortisol is a hormone that is promoted by stress and reduces free testosterone levels (in addition to signaling for your body to store fat).<a class=\"fn-ref-mark\" href=\"#footnote-18\" id=\"refmark-18\"><sup>[18]<\/sup><\/a><\/p>\n<p style=\"padding-left: 40px;\">Want a way to naturally lower your cortisol levels? <a href=\"https:\/\/www.nerdfitness.com\/blog\/meditation-building-the-superpower-you-didnt-even-know-you-had\/\" target=\"_blank\" rel=\"noopener noreferrer\">Try meditation<\/a>.<a class=\"fn-ref-mark\" href=\"#footnote-19\" id=\"refmark-19\"><sup>[19]<\/sup><\/a><\/p>\n<p style=\"padding-left: 40px;\"><strong><span style=\"text-decoration: underline;\">Tip #7<\/span>: Not getting bigger? Eat more food.<\/strong><\/p>\n<p style=\"padding-left: 40px;\">Focus on more fats and carbs. They are the easiest ways to increase your total calories.<\/p>\n<p style=\"padding-left: 40px;\">You can check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/\" target=\"_blank\" rel=\"noopener noreferrer\">Guide to Build Muscle<\/a> for more specific tips on <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-beginners-guide-to-building-muscle-and-strength\/#diet_to_gain_muscle\" target=\"_blank\" rel=\"noopener noreferrer\">how to eat more food<\/a>.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3621899\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/kirby-eating.gif\" alt=\"If you&#039;re not bulking up, eat more, like Kirby here!\" width=\"473\" height=\"320\" \/><\/p>\n<p style=\"padding-left: 40px;\"><strong><span style=\"text-decoration: underline;\">Tip #8<\/span>: Make sure every meal has a solid protein source.<\/strong><\/p>\n<p style=\"padding-left: 40px;\">Protein is needed for building muscle, so prioritize this above all else when you sit down to eat.<\/p>\n<p style=\"padding-left: 40px;\">Having trouble getting it all down? <a href=\"https:\/\/www.amazon.com\/Vitamix-001372-5200-Blender-Black\/dp\/B008H4SLV6\/ref=as_li_ss_tl?s=hpc&amp;ie=UTF8&amp;qid=1500054180&amp;sr=1-5&amp;keywords=blender&amp;linkCode=sl1&amp;tag=nerdfitn-20&amp;linkId=ce02593c4907ef379b16e2ff9503a953\" target=\"_blank\" rel=\"noopener noreferrer\">Buy a blender<\/a>!<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3623933\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/blender.gif\" alt=\"A blender can help you obtain more calories for weight gain.\" width=\"480\" height=\"204\" \/><\/p>\n<p style=\"padding-left: 40px;\">Steve drinks two smoothies a day to reach his protein goals and you can check out our <a href=\"https:\/\/www.nerdfitness.com\/blog\/protein-shakes-for-newbies-what-to-buy-when-to-drink\/\" target=\"_blank\" rel=\"noopener noreferrer\">Guide to Protein Shakes<\/a> for his personal recipe.<\/p>\n<p style=\"padding-left: 40px;\">On the go with no blender? I like to keep protein powder with me in a small Ziploc bag &#8211; that way I can grab a bottle of water, rip off the corner of the Ziploc bag, and use that as a funnel to get the powder into the water bottle. Then, just replace the cap and shake and you&#8217;ve got a protein-filled snack!<\/p>\n<p style=\"padding-left: 40px;\"><strong><span style=\"text-decoration: underline;\">Tip #9<\/span>: <a href=\"https:\/\/www.nerdfitness.com\/blog\/are-you-making-these-mistakes-with-your-sleep\/\" target=\"_blank\" rel=\"noopener noreferrer\">Get more sleep<\/a>!<\/strong> When you build muscle, your body is working overtime, burning extra calories. It&#8217;s going to need some time to recover. Remember, muscle is built when you rest, not when you actually lift.<\/p>\n<p style=\"padding-left: 40px;\">Go to bed!<\/p>\n<p style=\"padding-left: 40px;\"><strong><span style=\"text-decoration: underline;\">Tip #10<\/span>: Start today!<\/strong><\/p>\n<p style=\"padding-left: 40px;\">Gaining muscle comes down to eating right and strength training. Let&#8217;s get you lifting today!<\/p>\n<p style=\"padding-left: 40px;\">Try some push-ups and squats as we discussed in our <a href=\"#strength_training_women\">strength training section<\/a>. Tomorrow we can work on <a href=\"https:\/\/www.nerdfitness.com\/blog\/healthy-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">eating right<\/a> and <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-much-weight-should-i-be-lifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">lifting more<\/a>.<\/p>\n<p style=\"padding-left: 40px;\">The most important step you can take today is to begin.<\/p>\n<p style=\"padding-left: 40px;\"><img loading=\"lazy\" class=\"aligncenter wp-image-3632607\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/bugs-starting.gif\" alt=\"Like Bugs here, we want you to start! No matter what you do, take one small step today!\" width=\"296\" height=\"215\" \/><\/p>\n<p>Let&#8217;s give you some more tips to get you going.<\/p>\n<h2><a name=\"next_steps_female_muscle\"><\/a>Building Muscle: Next Steps!<\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3631824\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-mountains.jpg\" alt=\"Climbing mountains is a great way to build muscle (man or woman).\" width=\"840\" height=\"400\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-mountains.jpg 1911w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-mountains-300x143-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-mountains-768x365-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-mountains-713x339-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/woman-mountains-600x285-1.jpg 600w\" sizes=\"(max-width: 840px) 100vw, 840px\" \/><\/p>\n<p><strong> If I can narrow down building muscle for women, it would be three main points:<\/strong><\/p>\n<ol>\n<li><span style=\"line-height: 19px;\">Get stronger by <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">picking up heavy stuff<\/a> or doing more <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">challenging bodyweight movements<\/a>.<\/span><\/li>\n<li>Get bigger by <a href=\"https:\/\/www.nerdfitness.com\/blog\/13-tips-for-guaranteed-weight-gain-the-skinny-nerd-manifesto\/\" target=\"_blank\" rel=\"noopener noreferrer\">eating lots of food<\/a>.<\/li>\n<li>Recover faster by sleeping enough and giving your muscles <a href=\"https:\/\/www.nerdfitness.com\/blog\/what-should-i-do-on-my-off-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">days off<\/a> to rebuild.<\/li>\n<\/ol>\n<p>That&#8217;s it. You can do this.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3632752\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/i-believe-in-you.gif\" alt=\"We know that you are ready to start your muscle building practice today!\" width=\"409\" height=\"206\" \/><\/p>\n<p><strong>If you made it this far, and you want more specific instruction and guidance, we have a few options for you:<\/strong><\/p>\n<p><b>1) If you are somebody that wants to follow a tailor-made program designed around their life and goals, <\/b><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><b>check out our popular 1-on-1 Online Coaching Program<\/b><\/a><b>.<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.<\/span><\/p>\n<p><a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" class=\"aligncenter wp-image-2945774 size-large\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/coach-ad-11-713x295-1.png\" data-fslightbox=\"gallery1\"><\/a><\/p>\n<p><b>2) If you want an exact blueprint for growing strong, check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>3) Join the Rebellion!<\/b>\u00a0We need good people like you in our community, the Nerd Fitness Rebellion.<\/p>\n<p>Sign up in the box below to enlist and get our guide,\u00a0<span style=\"text-decoration: underline;\"><strong><i>Strength Training 101: Everything You Need to Know<\/i><\/strong><\/span>. It\u2019ll help you begin your journey on building muscle.<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/tv329.infusionsoft.com\/app\/form\/process\/12c97c001a652ac813119a536e4fb4a4\" class=\"infusion-form\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"inf_field_Email\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3621676\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"https:\/\/nerdfitness.com\/blog\/feed\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"198.58.102.95\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2022-06-16 02:02:19\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><b>Lastly, I\u2019d love to hear from you! <\/b><\/p>\n<p><span style=\"text-decoration: underline;\">PLEASE leave your questions<\/span>, eating or strength or otherwise below so we can answer them and become best friends and practice karate kicks in the garage:<i><\/i><\/p>\n<p style=\"padding-left: 40px;\"><em>How can I help you get bigger and stronger?<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>What part of this journey are you still struggling the most with?<\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>What are your favorite bulking up foods!?<\/em><\/p>\n<p>Share with your friends in the comments so we can all go buy it in bulk at Costco.<\/p>\n<p><strong>-Staci<\/strong><\/p>\n<p><strong>PS: Make sure you check out the rest of our Strength Building Articles!<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-where-do-i-start\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 Beginner Strength Training Workouts<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">6 Gym Workouts You Can Follow<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do a Push-Up<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Get Your First Pull-Up<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do a Bodyweight Row<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do a Squat<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-the-deadlift\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Do a Deadlift<\/a><\/li>\n<\/ul>\n<p>###<\/p>\n<p>Photo sources: <a href=\"https:\/\/www.flickr.com\/photos\/57763385@N03\/16569429349\" target=\"_blank\" rel=\"noopener noreferrer\">Women&#8217;s Day 2015<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/48504292667\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Sea spray<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/126661502@N05\/25166116739\" target=\"_blank\" rel=\"noopener noreferrer\">The Viking<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/han_shot_first\/24388080851\" target=\"_blank\" rel=\"noopener noreferrer\">The Evolution of LEGO Wonder Woman<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/40352920803\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">Apocalyptic Motorcycle<\/a>, <a href=\"https:\/\/pixabay.com\/photos\/person-mountain-top-achieve-1245959\/\" target=\"_blank\" rel=\"noopener noreferrer\">Person Mountain<\/a>,<\/p>\n<div id=\"footnote-list\" style=\"display:none;\"><span id=\"fn-heading\">Footnotes<\/span> &nbsp;&nbsp;&nbsp;( returns to text)<\/p>\n<ol>\n<li id=\"footnote-1\" class=\"fn-text\">Check out the study &#8220;Circulating Testosterone as the Hormonal Basis of Sex Differences in Athletic Performance&#8221; published in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6391653\/\" target=\"_blank\" rel=\"noopener noreferrer\">Endocrine Reviews<\/a>.<a href=\"#refmark-1\"><\/a><\/li>\n<li id=\"footnote-2\" class=\"fn-text\">As reported in Science Daily and published by the American Physiological Society, &#8220;<a href=\"https:\/\/www.sciencedaily.com\/releases\/2009\/04\/090417084014.htm\" target=\"_blank\" rel=\"noopener noreferrer\">Oral Contraceptives Impair Muscle Gains In Young Women<\/a>.&#8221;<a href=\"#refmark-2\"><\/a><\/li>\n<li id=\"footnote-3\" class=\"fn-text\">Check out &#8220;Value of resistance training for the reduction of sports injuries&#8221; to learn more. Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/3633121\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-3\"><\/a><\/li>\n<li id=\"footnote-4\" class=\"fn-text\">Read &#8220;Resistance training and sarcopenia&#8221; for more. Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27374049\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a><a href=\"#refmark-4\"><\/a><\/li>\n<li id=\"footnote-5\" class=\"fn-text\">This study &#8220;Skeletal muscle metabolism is a major determinant of resting energy expenditure&#8221; explores more. Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC296885\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a><a href=\"#refmark-5\"><\/a><\/li>\n<li id=\"footnote-6\" class=\"fn-text\">Here&#8217;s a study on different forms of exercise and their impact on pain, &#8220;Physical activity and exercise for chronic pain in adults.&#8221; Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5461882\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-6\"><\/a><\/li>\n<li id=\"footnote-7\" class=\"fn-text\">You can learn more at, &#8220;Strength Training and All\u2010Cause, Cardiovascular Disease, and Cancer Mortality in Older Women. Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5721806\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-7\"><\/a><\/li>\n<li id=\"footnote-8\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/2305711\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> have shown the Mifflin-St Jeor Equation to be <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15883556\" target=\"_blank\" rel=\"noopener noreferrer\">very accurate<\/a> in determining BMR and TDEE<a href=\"#refmark-8\"><\/a><\/li>\n<li id=\"footnote-9\" class=\"fn-text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6024687\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dietary cholesterol doesn\u2019t influence blood cholesterol levels<\/a> as much as conventional wisdom once thought. Go ahead and eat eggs!<a href=\"#refmark-9\"><\/a><\/li>\n<li id=\"footnote-10\" class=\"fn-text\">Saturated fat: part of a healthy diet: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/30084105\" target=\"_blank\" rel=\"noopener noreferrer\">pubmed<\/a><a href=\"#refmark-10\"><\/a><\/li>\n<li id=\"footnote-11\" class=\"fn-text\">Read our article on how to prepare \u201c<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-cook-paleo-spaghetti\/\" target=\"_blank\" rel=\"noopener noreferrer\">paleo spaghetti!<\/a>\u201d<a href=\"#refmark-11\"><\/a><\/li>\n<li id=\"footnote-12\" class=\"fn-text\">You can check out this study on <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4763493\/\" target=\"_blank\" rel=\"noopener noreferrer\">fat intake and testosterone levels<\/a>, this study on <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22804876\" target=\"_blank\" rel=\"noopener noreferrer\">sugar intake and testosterone levels<\/a>, this report on <a href=\"https:\/\/academic.oup.com\/jcem\/article\/99\/7\/2526\/2537966\" target=\"_blank\" rel=\"noopener noreferrer\">Vitamin D and testosterone levels in women<\/a>, and this report on <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8875519\" target=\"_blank\" rel=\"noopener noreferrer\">zinc and testosterone levels<\/a>.<a href=\"#refmark-12\"><\/a><\/li>\n<li id=\"footnote-13\" class=\"fn-text\">&#8220;Testosterone in women&#8211;the clinical significance&#8221; Source; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26358173\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a><a href=\"#refmark-13\"><\/a><\/li>\n<li id=\"footnote-14\" class=\"fn-text\">Check out this study &#8220;Exogenous androgens influence body composition and regional body fat distribution in obese postmenopausal women&#8211;a clinical research center study&#8221; Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8964851\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a><a href=\"#refmark-14\"><\/a><\/li>\n<li id=\"footnote-15\" class=\"fn-text\">&#8220;A concise review of testosterone and bone health&#8221; Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5036835\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a><a href=\"#refmark-15\"><\/a><\/li>\n<li id=\"footnote-16\" class=\"fn-text\">Check out this interesting interview with Dr. Stephanie Faubion on testosterone in women. Source: <a href=\"https:\/\/newsnetwork.mayoclinic.org\/discussion\/low-testosterone-in-women-mayo-clinic-radio-health-minute-2\/\" target=\"_blank\" rel=\"noopener noreferrer\">MayoClinic<\/a><a href=\"#refmark-16\"><\/a><\/li>\n<li id=\"footnote-17\" class=\"fn-text\">You can check out this study &#8220;Circulating Testosterone as the Hormonal Basis of Sex Differences in Athletic Performance&#8221; for more: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6391653\/\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-17\"><\/a><\/li>\n<li id=\"footnote-18\" class=\"fn-text\">Check out this study on <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3880087\/\" target=\"_blank\" rel=\"noopener noreferrer\">cortisol and testosterone<\/a>, and this one on <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16353426\" target=\"_blank\" rel=\"noopener noreferrer\">cortisol and fat gain<\/a>.<a href=\"#refmark-18\"><\/a><\/li>\n<li id=\"footnote-19\" class=\"fn-text\">Check out &#8220;Effects of mindfulness meditation on serum cortisol of medical students&#8221; for a study on meditation lowering cortisol levels. Source: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23724462\" target=\"_blank\" rel=\"noopener noreferrer\">PubMed<\/a>.<a href=\"#refmark-19\"><\/a><\/li>\n<\/ol>\n<\/div>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-muscle-as-a-woman-the-ultimate-guide-for-gaining-weight-the-right-way\/\">How to Build Muscle as a Woman: The Ultimate Guide for Gaining Weight the Right Way<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you are interested in learning how to gain weight the right way, you have come to the right place!\u00a0 My name is Staci Ardison. I overcame an eating disorder, discovered a love for heavy strength training, and now I help women like you get stronger for a living. Believe it or not, I\u2019m 50 [\u2026]<br \/>\nThe post How to Build Muscle as a Woman: The Ultimate Guide for Gaining Weight the Right Way first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":4548,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4546"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=4546"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4546\/revisions"}],"predecessor-version":[{"id":4655,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/4546\/revisions\/4655"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/4548"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=4546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=4546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=4546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}