Female muscle growth is nothing new, in fact; strong women date back to the 16th century. Just check out these Vintage Female Weightlifters. These women may not have been taken seriously in their time, but their stories are truly remarkable.  They were a group of women who knew exactly how to build muscle fast, get strong and get lean.

Thankfully we’ve come a long way since the 16th century.  However, female muscle growth remains somewhat of an anomaly.  As a result; workout plans to help women with muscle growth.  And diets that support their ambition to get lean.  Can prove challenging to come by.

With that said, muscle growth is within your reach.  Provided you are willing to stop blindly following the crowd and start working with a method that is proven to help you get lean.  

The bottom line is; if you want something that only the minority have, you must be willing to do what only the minority are willing to do.

How to build muscle fast

Female muscle growth occurs in exactly the same way that male muscle growth occurs; through weightlifting.  Of course there is a science behind it, but put simply; your muscles are torn under tension and repaired at rest.  It is during your rest period that muscle growth occurs. 

Above all else, you need to be lifting (heavy for you) weights.  But that’s not all; the method you use to lift those weights counts also.

For example; Lower reps/higher volume lifting will help you build strength and mass.

That’s not to say you should neglect the; mid reps/mid volume approach which will develop your overall strength and endurance.  Ideally you'll need to balance a few methods.

Since we are all built differently; the results you get from your chosen method is likely to differ from the results of somebody else following the exact same method. 

This is why you should avoid blindly following other people’s workout plans expecting the same results.  You are not them.  You are you.  Therefore; it is important that you take the time to find the method that gets you the results you want.

Muscle growth takes time, persistence and patience

Nobody is going to get lean overnight.  So lose the short term mentality and accept the fact that you are in this for the long haul. 

If you’re not willing to commit long term, you’re wasting your time here because you will not achieve anything substantial with a short term mentality.


While it is possible to build muscle fast, it is extremely difficult to build muscle and get lean in a very short amount of time.  It is also difficult to build muscle and lean out at the same time.  This is why the bulking and cutting cycle exists. 

Female muscle growth: how it’s done


Generally speaking, to build muscle fast you should adopt the low rep/high volume approach.  What that means is that you should be lifting a weight that you start to struggle with around the 3-4th rep.  Here your rep range should be between 3-6 reps per set.

This approach should also be balanced with the mid rep/mid volume approach.  Here you will work with a weight that you start to struggle with around the 8th rep of a 10 rep set.

Track your progress

If you’re not keeping track of your lifts and your diet you will struggle to progress.  Without keeping a dedicated record of what you’re doing you won’t have a benchmark to move forward on.

The bitter truth is; nobody can tell you how your body will respond to your workouts or your diet until you actually put it to the test on yourself.  If you keep a dedicated record you will always have something to refer back to when you need to make changes.

Play the long game

While we live in a world of instant gratification, I urge you to play the long game when it comes to building muscle and getting lean.  Lose the short term mentality and you will go on to achieve great things.

Take the time to learn and understand how your own body responds to the process. 

Teaching yourself independence is the single most valuable thing you can do. 

Female muscle growth concluded

You may not think that heavy muscle growth is your objective.  But understand that if you want to drop body fat to reveal a lean and strong appearance underneath.  You’re going to need to build some muscle first.  There is no other way to achieve this 'tone'.

Finally, note that female muscle growth isn’t just about a building a bodybuilders physique, nor is a bodybuilders physique easy to achieve. 

It should be noted, that through weightlifting, you will not achieve a female bodybuilders physique, unless of course – you intend to.  Bodybuilding is a sport and it takes A LOT of effort to get on stage.

You don’t have to go that far if you don’t want to, nothing is going to change quickly.  Simply take the steps, do the workouts, clean up your diet and monitor your results. 

You can take this as far as you want, chances are you’ll take this further than you think.  Weightlifting is a highly empowering sport for women. 

To get you started, check out our wide range of workout plans.