Until recently, many women steered clear of serious weightlifting out of fear they’d “get bulky,” but growing evidence and shifting trends show that this misconception is rapidly disappearing as more women discover the real benefits of lifting weights. 

A 2024 study published by the American Journal of Cardiology establishes that in a cohort of over 400,000 adults, women who lifted weights two to three times per week saw a 10–12 per cent reduction in all‑cause mortality and a 30 per cent drop in cardiovascular‑related deaths compared to those who did no strength training.

Not only this, but strength training is also good for bones, joints, mood and metabolic health. Many women might find themselves focusing on aerobic activities because they’re intimidated by strength training. However, the National Institutes of Health (USA)-supported observational study shows that a combination of both can be a good way to reduce the risk of premature death. 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

Should Women Train Differently From Men?

According to a study published by the journal Peer J, the answer to the question, should women train differently from men, is yes and no. The generalised principles stay the same between women and men, with relative differences. While the fundamentals of strength training apply to everyone, a few tweaks make training more effective for women. Since women naturally have lower testosterone levels than men, hypertrophy progress (increase in muscle mass) tends to be a bit slower. 

According to Dr.K.Vijay Simha, BPT, MS Exercise Physiology, UR.life, “for beginners, the fastest route to real strength gains is to centre sessions around the four big compound movements: squat, deadlift, bench press, and overhead press.” Rather than dedicating entire days to isolated body work, each workout should be anchored by one or two of these lifts, with accessory exercises added only to address specific weaknesses or boost overall volume. Training muscles in functional, synergistic groups deliver bigger, faster improvements than zeroing in on single muscles.”

Related story: 5 Easy Exercises You Can Do at Your Desk

Where Women Might Benefit from Training Differently

1. Hormonal Fluctuations

• Menstrual cycle phases can affect energy, recovery, and performance.
   
  • Follicular phase (days 1–14): Estrogen is rising; women may feel stronger and recover faster; a good time for intense training.
  • Luteal phase (days 15–28): Higher progesterone; some may experience fatigue, bloating, or reduced performance (lower volume or more recovery might help).
  • Note: Not all women experience large fluctuations, and catering your workouts to how you feel is crucial.

2. Muscle Fibre Composition

• A 2017 study by the Journal of Medicine & Science in Sports and Exercise suggests women may have a higher proportion of fatigue-resistant Type I muscle fibres.
   
  • Implication: Women may tolerate higher training volume, especially in endurance work or when using lighter loads with more reps.

3. Recovery Differences

• As per a 2021 study published by the journal Sports, women often recover faster from resistance training, especially lower-body work.
   
  • Implication: This could support higher frequency training than men in some contexts.

4. Injury Risk

• Women are at a higher risk of certain injuries (e.g., ACL tears).
   
  • Implication: Emphasis on neuromuscular training, hip/glute strength, and landing mechanics is especially important in sports training.

Can Women Get Bulky Or Muscular Like Men?

Women can build muscle and become muscular, but they generally cannot get as bulky as men due to key biological and hormonal differences. The primary reason is that women produce significantly less testosterone (the hormone most responsible for muscle growth compared to men). This hormonal difference limits the amount of lean muscle mass women can naturally develop, even with rigorous strength training. Additionally, women tend to have a higher percentage of body fat and a lower proportion of fast-twitch muscle fibres, which also affects the potential for size and bulk. While women can achieve a strong, defined, and muscular physique, becoming extremely bulky typically requires years of targeted resistance training, precise nutrition, and in some cases, the use of performance-enhancing drugs.

Related story: Best Exercises to Try With Your Partner Before Work

How To Build Muscle As A Woman

Building muscle as a woman follows the same fundamental principles as it does for anyone. From progressive overload and correct exercise selection to adequate nutrition and sufficient recovery, however, there are a few nuances listed below to keep in mind.

Choose the Right Training Frequency For You

Consistency is key. Aim for 4–5 weight‑training sessions per week, track your exercises, loads (weight used), and repetitions in a training journal. Choose whichever fits your schedule and recovery ability 

 You can rotate between:

• Total‑body workouts
• Upper/lower splits
• Push/pull/leg splits

Related story: The Absolute Worst Things To Do At The Gym

Lift Heavy Enough To Hit A Rep Range of 7-8

To build muscle (hypertrophy), you must challenge your muscles beyond their usual workload. True progress requires stepping outside that comfort zone with deliberate load increases. We spoke to Mr. Syed Ismail, UR.Life Fitness Manager and Trainer at UR.Life Studio, Apollo Health City, Jubilee Hills, Hyderabad, about progressive overload training method. He mentions, “Aim to add roughly 5 per cent more weight each time your current load feels manageable for the full rep range. Your last two reps should be difficult to execute without compromising your form. Always prioritise technique; once your form begins to break down, either drop the weight or rest before continuing. For movements like barbell squats, overhead presses, or bench presses, work with a spotter or safety pins, especially when learning a new lift or increasing the load. For example, if a client starts with 3 sets of 12 reps but can now easily do 15-20 reps, the trainer might increase the weight by 5-10 per cent. This adjustment ensures the client can only perform 8-12 reps with good form, keeping them in the Hypertrophy phase, which is ideal for muscle growth as this is the stage where the growth of muscle fibres begins.”

Related Story: Desk Job Woes: How To Stop Muscle Twitching

Eat To Grow Muscle and Recover Faster 

A 2012 study in the Journal of the International Society of Sports Nutrition found that protein supplementation before and/or after workouts enhances performance, recovery, lean body mass, muscle growth, and strength. The research also showed that consuming fat-free milk post-workout effectively boosts lean mass and strength while reducing body fat. Milk proteins outperformed soy proteins in promoting muscle and lean body mass gains.

Prioritise complete proteins such as chicken, fish, eggs, Greek yoghurt, or whey powder; complex carbohydrates like oats, sweet potatoes, brown rice, and quinoa to replenish glycogen; and healthy fats from avocado, nuts, seeds, and olive oil to support hormone production and add calorie density. Don’t forget antioxidant‑rich fruits and vegetables such as berries, cherries, spinach, and kale, to help combat exercise‑induced inflammation, and hydrate with electrolyte sources like coconut water and bananas to optimize muscle contractions.

Another 2024 study in the Journal of Human Kinetics confirms that protein remains the most effective supplement for building muscle. However, other nutrients such as carbohydrates, omega-3s, and micronutrients—support muscle growth and recovery. In certain cases, higher antioxidant intake may help reduce muscle damage without hindering gains.

Need all your wellness solutions in one place? A whole new world awaits just a click away.

When you’re looking to take your exercise regime to the next level, head to UR.Life Studio. We are the premier destination for fitness in Hyderabad, offering customised fitness plans and more for your needs. Our team of celebrity trainers, certified nutritionists and experienced physiotherapists are here to help you unlock your full potential. 

Our two locations in Jubilee and Kavuri Hills in Hyderabad offer a swimming pool, gym, spa, rehabilitation centre and cafe to ensure you reach your health objectives. Our gym offers classes in aerobics, CrossFit, Zumba, and more. Come try our world-class gym and experience the difference for yourself.