Beginner Female Bodybuilding

Regardless if you’re a man or a woman, we just can’t deny that female bodybuilding involves beautiful female bodies. That’s what it is called this way, as women build and sculpt their bodies. It just looks awesome when a woman hits the stage in jeweled bikinis and great tans. We’ve also seen workout sessions with females body shaping their bodies in the gym, and that looks awesome too.

The problem is that female bodybuilding is not all so easy as it seems. There’s nothing glamorous when you’re checking the female bodybuilders’ schedules. There are endless hours of hard work, 5 am cardio, dieting and meal prepping, counting macros, strength training, and so on.

Female bodybuilding is just as hard as male bodybuilding. If not even harder! That’s why I find women bodybuilders incredible!

In the end, whether you have aspirations to get on the stage in a bikini, or you are just searching to hit the weight room for personal reasons such as awesome performance or enhancing physique when looking in the mirror – the world of female bodybuilders is no joke!

In the end, if you’re looking to start bodybuilding for females, regardless of what your ultimate goal is, then this guide on how to start female bodybuilding is here to help you out.

What Is Female Bodybuilding?

Bodybuilding is actually a professional sport that requires a lot of dedication, discipline, and training, pretty much as in any other sporting activity. However, bodybuilding is actually the process of “building your body” which means that whoever is in the process of body shaping a better physique, is actually doing bodybuilding. This process is almost the same as bodybuilding as a professional sport. The difference is that you’re not doing it professionally, which means that no professional workouts, diets, or dedication is involved.

However, regardless if we’re talking about an actual female bodybuilder (a pro) or just a woman who simply wants to look good – they are both required to have a specific lifestyle that involves a training schedule and a specific diet to provide precise nutrition. The difference, again, is the intensity and dedication.

Yet, both are required to have a workout and diet, which leads to hypertrophy. They both need to have hypertrophy training, which is about strengthening, sculpting, and developing muscles! Some women are afraid to become “too bulky”, but you just can’t do it by accident. If you want to both look and feel good, you need to grow muscle via hypertrophy!

So, regardless if you’re a female bodybuilder who only wants to look and feel good and strong, or you want to compete at bodybuilding competitions (where you’re judged in different categories based on muscular development and overall physique) – it is essential to have a diet and training. Moreover, if you plan to participate in bodybuilding competitions, you are judged by your appearance, so participating involves even more intensity. But to keep it all on track (which at times can get hard), it is important for you to have a purpose for that diet and training!

How Should I Start?

As a female bodybuilder, especially if planning to compete, it is extremely important to train both your mind in addition to your body. That’s because the competition can be intense, so it requires intense prepping. But if you’re struggling with body image, regardless if you plan to compete or not, you still need to train your body and mind and prepare for a long and tedious journey.

Even if you’re not preparing for female bodybuilding without any trophies or prizes, there are no bigger trophies and prizes than the gains for your health, appearance, and performance! So, you can and I think that you actually should undertake bodybuilding workouts and follow it like a lifestyle program, even without the intention of competing.

Female Bodybuilding Workout Plan

The best way to look good is to look lean, isn’t it? But what does this “lean” mean? If you are only going to diet, you may lose weight, but you are still not going to look lean and dry. If you’re only going to work out without dieting, you may not lose that weight and are unlikely to reach your dream physique. You are lean only when you have a proper amount of muscle mass and reduce the body fat percentage. And the best way to do so is through the combination of losing weight via diet and gaining muscle mass via strength training.

Female bodybuilding involves endless hours working out the muscle definition from all angles, to look the way you dream to. Strength training won’t get you too bulky, don’t worry. Although that’s a popular myth, you only grow to the extent you want to grow muscle. And there are different bodybuilding strength techniques that will help you stop growing muscles when you don’t need to grow anymore, but help you bring out that muscle definition.

The point is – you need to start working out, and that involves weights. And you need to do it consistently and intensively! A typical training regime for female bodybuilding is no joke, and it is to some extent similar to a male bodybuilding training program.

Example of Workout Plan

When it comes to professional female bodybuilding – it involves working out twice a day. That’s 1-1.5 hours a day of lifting weights, and 30 to 120 minutes of cardio a day. Of course, beginner female bodybuilders do not need such intensity. May not need such intensity if you do not plan to compete. But a beginner female bodybuilder should still aim for 1-1.5 hours a day of lifting weights, 3-4 times a week, and 10-30 minutes of cardio, 2-5 times a week! While cardio is helpful, strength training is essential.

Similar to men, female bodybuilders structure their training by body parts. AKA split workouts. That’s in order to get the most out of the strength training. A typical 5-day split in a week would look like this:

1. Chest
2. Back
3. Shoulders
4. Legs
5. Arms
6. Rest
7. Rest

But that’s just an example, every female bodybuilder’s training is going to be different, depending on their goal, body type, and ability. Some choose to work out 6 days a week. Others will only go for 3-4 days a week. It can involve chest and triceps, rest, legs and shoulders, rest, back and biceps, with two more resting days. Also, it could involve a 4 day split training program. There are different ways to work out, just go for the one most suitable for your needs. As a beginner, you can start slowly and go for whichever works best for you.

The Basics of Female Bodybuilding

Regardless if you plan to work out at home or in the gym, you always need to start your workout sessions with a warmup. Then, you should do 3-5 different exercises for each muscle part according to your training day. Usually, you aim to have 2-5 sets of 6-20 reps each. Most commonly within the range of 3-4 sets of 8-15 reps.

It is a very good idea, especially for beginner females, to kick off their bodybuilding training program with compound exercises. The ones that require multiple muscle groups to perform. Such as squats, deadlifts, and others. After that, you can move on to isolated exercises that are only going to use one specific body part, such as bicep curls.

The compound exercises will allow you to lift bigger weights and tick the box of functional training. Plus, you work out more muscles at the same time. Still, you do not need to forget about isolation exercises because they are very important too. In fact, these exercises are essential for female bodybuilders because they focus solely on a single muscle per workout. This way, you are increasing the size of muscle fibers by working the muscle fibers harder. Also, isolation exercises could help reduce the risk of injury as they are more straightforward exercises.

In the end, you need to go for proper weights that will allow you to keep a proper form. Do not go for too light weights, nor should you opt for too heavy ones.

Also, don’t forget about cardio. Strength training is important, but cardio is very helpful in revealing those muscles and getting a lean physique. I would recommend going for 20 minutes of cardio 3 times a week. If you’re already lean, go for a HIIT workout instead of cardio to reap more results.

Working Out Weights vs Reps For Female Bodybuilding

Everyone has their own 1RM. This means the maximum weight that a person can handle for one rep. In order to stay in the hypertrophic zone, you need to aim for 8-12 reps of each exercise. Of course, you can’t do it with your 1RM. Instead, you need to aim for 60-70% of your 1RM to perform the 8-12 reps. Lifting closer to 100% of your 1RM is more efficient for building strength. But you need to focus on hypertrophy (increase in muscle size).

That’s why it is important to lift lighter weights for longer. But don’t get too far away from 1RM, because it will not help you gain that muscle.

Not only the weights are important, but the tempo of your training is just as important. It is crucial as long as you aim to reap the most benefits. You need to be in total control. This means that you should be lifting slowly and keeping consistent motion through the full extension. When you are lifting slowly, you are causing muscle fatigue. This is going to create micro-tears in your muscle fibers. That’s what you’re working out for – to cause micro-tears in muscle fibers. Then they will grow back bigger and stronger as you eat and recover. The micro tears then growing back thicker muscles is what we all hypertrophy in the first place.

• Control your movement, do it slowly and wisely. Moreover, make sure your rest time between sets is 30-90 seconds. Do have some rest, but don’t rest for too long, or you’re going to lose the tempo. 

Another important thing to mention – you could use supersets. This means that you do two exercises that will target the same muscle group with no, or minor, rest in between exercises.

Female Bodybuilding Foods

Working out correctly in bodybuilding is crucial, but that’s just one side of the coin. The diet is the other side and it is just as important. Some say that dieting is even more important than working out to bring out that physique you’re dreaming about. Correct nutrition (dieting) is vital to support your goals and muscle gains. In order to reap the best results, you will need to count calories and macros, this will provide the fastest and best possible results. You need a certain amount of food (calories amount) and a certain quality of food (macros balance). The macronutrients contain three groups: proteins, healthy fats, and complex carbohydrates (carbs).

To build new muscle, you are going to need protein because muscles are mostly made up of proteins. That’s why a diet rich in protein is essential. You will also need healthy fats that are going to provide your body with the necessary fats to stay healthy, recover, and build muscle. Moreover, these elements will help you stay satisfied and fuller for longer. That’s important to keep your daily calorie intake lower. Lastly, you do need complex carbs. They are extremely important in order to fuel your workouts. The main energy source of your muscles is carbs. However, you just need the right type of carbs.

In the end, you have pretty much freedom in your food choice, but not really. What do I want to say? You need to keep the necessary amount of foods you eat per day (calories) and the necessary amounts for each food group that you are going to eat every (the macros balance).

In The End…

Keep in mind that this is only a brief introduction to a female bodybuilding diet. There’s a lot more you need to know and learn about it. There’s a lot when it comes to how bodybuilders “bulk” or “cut” and how they are preparing for competitions. Even if you do not plan to compete, you still follow a similar plan, if you want to develop a body anything similar to theirs. You can find more information about bulking or cutting diet cycle plans through our blogs. Although they are mostly oriented toward males, most elements will still apply to female bodybuilding plans.

Planning to Compete?

If you plan to step on the stage, you should know that there are various different bodybuilding organizations first. There are numerous female bodybuilding competitions and while they are all involving hard training and dieting, they are a bit different. So, you need to do research on what competition and genre of female bodybuilding is right for you. There are five common categories of female bodybuilding:

• Bikini. Perhaps the most popular. Wearing a bikini and posing in front of judges. It focuses on a balanced physique with moderate amounts of muscle.
• Figure. This is the next level bikini category. Also, judges score your physique, by judging the muscular balance and symmetry.
• Women’s Physique. And even more advanced steps that will focus even more on your muscular development, judging your athletic appearance.
• Bodybuilding. Now this is the most muscular category of women’s bodybuilding. It is for those who are serious about bodybuilding. Beefy female bodybuilders!
• Fitness. The fitness category also judges you on your physique and muscular appearance, but it involves a fitness routine with elements of dance, strength moves, or gymnastics.

Beginner Female Bodybuilding Steps

So, how to start bodybuilding for females?

Here are some of the first tips you need to get started:

• Hire a nutritionist or dietician. You first need to get into a good nutrition plan. You should start eating well, regardless if you plan to compete or not, as long as you want to enhance your physique and/or performance.
• Hire a coach. A coach can help you with a nutrition plan too, so you may skip the first tip. A coach is there to guide you with good training but sometimes can guide your nutrition plan too. Make sure you hire a professional, not only someone from Instagram who looks impressive!
• Make sure you track everything. When you track everything, you can strategically increase your weight. You can also keep track of your foods, watching out for your macros and calories. There are various apps that can help you with that. A pro coach can help too.
• Start with machines. When you just start the journey of female bodybuilding, start with strength training machines as you have a higher chance to keep better form throughout the exercise, and minimize injury. Again, a pro coach can help. Then you can move on to free weights.
• Be patient with yourself and the journey. Bodybuilding is a highly structured, organized, and progressive plan that everyone needs, regardless if you want to compete or not. That will keep you safe, allowing you to effectively keep gaining. But this is going to take time, effort, and consistency. Again, a pro trainer could be helpful here.
• Keep pushing the limits. Similar to any program, your body needs time to adapt. But eventually, it will adapt. You will need to keep on testing yourself and pushing the limits. You do so by adjusting the weights/reps/intensity or even rest periods.

Lastly, give yourself enough time if you plan to compete. 

Or even if you want to simply achieve some goals for yourself, without competing. You still need to give yourself time. As said, you need to be patient with yourself and the journey. It takes a lot of effort, hard work, consistency, and so on. It may not take as long to prep if you’re already training and consistent with your diet for a while. Such as an intensive 12 week program to prepare for competition can be enough. If you’re not, you may need longer periods.

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