How to Build Muscle for Females: 8 Exercises to Try

Building muscle is empowering, but it isn't always easy. It takesa tailored approach to efficiently build muscle and strength. Whether you're a beginner or looking to enhance your current routine, a proper routine makes all the difference in the world.

For women looking to build muscle, here are 8 exercises to try:

1. Squat

Squats are fantastic for building lower body strength. They target your quads, hamstrings, and glutes. This gives you a strong foundation for your body.

Here's how to do a squat safely:

  1. Stand with your feet shoulder-width apart.
  2. Keep your back straight and your chest up.
  3. Lower your body while keeping your knees over your toes.
  4. Go as low as you can while maintaining good form.
  5. Push through your heels to return to the starting position.

Squats are a staple in any strength-training program. They’re simple but extremely effective. They can also be done while holding small weights to add additional resistance.

2. Deadlift

Deadlifts are powerful for building overall strength and engaging your core, back, and legs. Safety is key with deadlifts—make sure you listen to your body at all times.

To perform a deadlift:

  1. Stand with your feet hip-width apart, with the barbell over your midfoot.
  2. Bend at your hips and knees to grasp the bar with an overhand grip.
  3. Keep your back straight and your shoulders back.
  4. Lift the bar by extending your hips and knees.
  5. Lower it back down by bending at the hips first, then the knees.

Remember to keep your core tight and avoid rounding your back. Start with a lighter weight and gradually increase to prevent injury.

3. Bench Press

The bench press is a classic exercise for building upper body strength, specifically targeting your chest, shoulders, and triceps. Make sure to have a spotter when using heavy weights.

To do a bench press:

  1. Lie down on the bench with your feet planted firmly on the ground.
  2. Hold the barbell with an overhand grip slightly wider than shoulder-width apart.
  3. Lower the bar towards your chest while keeping your elbows close to your sides.
  4. Push the bar back up until arms are fully extended.

Make sure to keep your core engaged, avoid arching your back, and avoid locking your elbows at the top of the movement.

4. Lunges

Lunges are great for working multiple muscle groups at once. They help build muscles in your glutes, quads, and hamstrings. Plus, they improve balance and coordination.

Here's how to do a lunge:

  1. Stand tall with your feet hip-width apart.
  2. Step forward with one leg and lower your body until both knees are bent at a 90-degree angle.
  3. Push through your front heel to return to the starting position.
  4. Repeat on the other side.

For an added challenge, hold weights in each hand while lunging or try walking lunges across the room.

5. Pull-ups

Pull-ups may seem intimidating at first. However, they're a great exercise that helps build muscle in the upper body. They target the back, arms, and shoulders.

To do a pull-up:

  1. Stand under a pull-up bar with your feet flat on the ground.
  2. Reach up and grab the bar with an overhand grip slightly wider than shoulder-width apart.
  3. Keep your core engaged as you pull yourself up until your chin is above the bar.
  4. Slowly lower yourself back down to the starting position.

If you're unable to do a full pull-up, start with assisted pull-ups using a resistance band or try negative pull-ups by starting at the top of the movement and slowly lowering yourself down.

6. Plank

Planks are great for building core strength and stability. This exercise targets your entire core, including your abs, back, and hips.

Here's how to do a plank:

  1. Start on your hands and knees with your hands shoulder-width apart.
  2. Extend your legs behind you, supporting yourself on your toes.
  3. Keep your body in a straight line from head to heels and hold for 30 seconds or more.

Make sure to engage your core and avoid sagging through the middle. For an added challenge, try side planks or incorporate variations such as leg lifts or shoulder taps while holding the plank position.

7. Overhead Press

The overhead press is a classic upper body exercise. It targets multiple muscles in the shoulders and arms while engaging the core for stability.

To perform an overhead press:

  1. Stand with your feet shoulder-width apart and hold a barbell or dumbbell at shoulder height.
  2. Press the weight up above your head until your arms are fully extended.
  3. Slowly lower the weight back down to shoulder height.

Avoid arching your back and keep your core engaged throughout the movement. You can also try this exercise seated for added stability if needed.

8. Bent-over Row

The bent-over row is extremely effective. It focuses on the muscles in your upper back and arms while also engaging your core for stability.

To do a bent-over row:

  1. Stand with your feet hip-width apart, holding dumbbells or a barbell at arm's length in front of you.
  2. Bend at the hips until your torso is parallel to the ground.
  3. Keep your elbows close to your sides as you pull the weight up towards your chest.
  4. Slowly lower the weight back down to starting position.

Make sure to keep your back flat throughout the movement and avoid using momentum to lift the weight.

Let Our Team Help

With proper guidance and support, it's easy for women to build muscle. Safety should always be a top priority, and at OneUp Fitness, we're here to help you reach your goals. Our team is dedicated to helping you get healthier and stronger, and we're ready to help. Contact us today and schedule an in-person appointment to learn more!