Women how long to build muscle

Muscle response to resistance training is different in men and women for many reasons. Factors may include body size, composition, and different hormones. One study that compared muscle strength in men and women showed that not only do women have shorter muscle fibers, which account for a decrease in strength, but strength differences may also be due to lean tissue distribution. Strength training involves using weights, although this does not have to mean dumbbells, squat racks, or machines.

Typically, it is recommended that strength training is done at least 2 days a week and includes all major muscle groups of the body.

These major muscle groups include those in the arms, legs, back, and chest. An individual should be careful not to overdo it with the weights they use to avoid unnecessary injury.

It is important to gradually increase the amount and type of weight used to build strength. It is recommended that 8 to 10 strength training exercises are done 2 or more days a week. These should be completed in groups of 8 to 12 repetitions using the 2 to 3 sets principle. This means that a person repeats the movement of each exercise 8 to 12 times and then again 2 to 3 times.

As the body increases its strength, a person may find it easy to complete the 8 to 12 repetitions using the same weight. Some in the fitness world say that an individual can progress to heavier weights once they are able to complete more than 12 repetitions using the same weight. While exercising is great for building muscle and strength, diet is an essential factor in muscle growth and development.

Certain macronutrients and micronutrients play a critical role in muscle development and strength. Macronutrients consist of proteins, carbohydrates , and fats and are essential for proper body function. Protein is vital for the body to function normally.

Proteins including meat, dairy, other animal products, nuts, grains, and beans are necessary for bone, skin, organ, hormone, enzyme, antibody, and neurotransmitter function. Proteins that a person consumes are broken down into vital amino acids. Simple carbs break down very quickly, while complex carbs take longer to digest. Fats should account for around 20 to 30 percent of daily calorie intake.

Common dietary sources of fats include:. Vitamins and minerals make up the category known as micronutrients. These are vital for processing the above macronutrients. Additionally, for those wanting to build muscle, minerals, such as calcium , phosphorous, iron, and zinc are necessary, as well as electrolytes, including sodium, potassium , and magnesium for all athletes. It is important to speak with a nutritionist or doctor before starting any supplement program to be sure certain vitamins and minerals are safe to consume.

You just need to rest the muscle group you worked out. During your rest days, you can try foam rolling, yoga, joint mobility exercises, and massage. Haroldsdottir recommends a whole-body approach to strength training. This includes a focus on functional strength and mobility. Here are some of those exercises and the muscle groups they work:. Make sure you give yourself one to two minutes between sets, drink lots of water, and consider working with a trainer if you're unsure about your technique.

When these exercises become easy, you can increase your reps or increase the weights. If you want to build your muscles faster, go with the increase in weights. There are numerous fitness tools to use beyond weights and machines to have an impactful workout. Haroldsdottir recommends incorporating the following items:. A minute workout is enough to build muscle and maintain functional strength. If you want to focus on powerlifting and bodybuilding, you may opt for a minute workout or longer.

However, the duration of the workout doesn't matter as much as the number of sets per week and the mechanical stress that occurs in a given session. To induce muscle growth, aim for 10 to 20 sets per week, per body part. Cardio can help build muscle, too, but it will be slower than strength training. Don't forget about progressive overload. Gradually add sets, weight, or reps to increase stress on the body and to keep building muscle.

For example, if you're lifting pound dumbbells, you might find it difficult at first. After a time, lifting those dumbbells will start to get easier because you're building muscle and getting stronger. If you continue to lift those pound dumbbells you're not going to build muscle. You'll stay the same. You have to make your regimen more strenuous again. Several factors contribute to muscle gain — and sometimes loss — including age, gender, and protein intake.

Read on to learn more about how muscles are made, what foods fuel a strong body, and things you can do to get started. Skeletal muscle is the most adaptable tissue in your body. When your muscles are injured this way, satellite cells on the outside of the muscle fibers become activated.

They attempt to repair the damage by joining together and, as a result, increasing the muscle fiber. Certain hormones actually help your muscles grow, too. They control the satellite cells and are responsible for things like:. For example, resistance moves help your body release growth hormone from your pituitary gland. Growth hormone triggers your metabolism and helps turn amino acids into protein to bulk up your muscles. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results.

You should try to target all your major muscle groups at least twice throughout your weekly workouts. While you may not see results right away, even a single strength training session can help promote muscle growth.

Your levels may stay elevated for up to a whole day. How exactly can you tell if your muscles are growing? You may be able to see more muscle definition.

When you lift, you should try to do between 8 and 15 repetitions in a row. Wait a minute in between sets to rest. Then complete another set of the same length. Take approximately 3 seconds to lift or push your weight into place. Then hold that position for a full second and take another slow 3 seconds to lower the weight. A good guide is to select a weight that tires your muscles after 12 to 15 repetitions, or reps. When you find that weights feel too easy, try gradually increasing the weight to the next level up.

Even a single set of 12 reps with a heavy enough weight can help build your muscles versus 3 sets at a lighter weight. Learn more about the benefits to lifting heavy weights. Without taking days off, you may injure yourself and have to take time off from exercise, slowing your progress.

Here are some tips to help your muscles recover and prevent soreness. Men and women build muscles differently. While both sexes have testosterone in their bodies, men have more of this hormone. However, studies like this one from , have shown that both men and women have similar responses to strength training.