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Many factors impact the ability to build muscle in both men and women. This includes genetic factors such as body structure, age, and hormones, as well as lifestyle factors, such as workout regimes and diets. The genetic factors can influence the overall body type and response to dieting and training.
There is often a misconception that it's much more difficult for women to build muscles than men. However, with good awareness about the body and a proper workout routine, women can also build muscles.
Building muscles can provide several benefits to women. These include improved functional movement, reduced pain in the body, lesser injury risk, stronger bones, and more.
Best and Easy Exercises for building muscles for women
Here are five of the best and easiest exercises women can do to build muscle and enhance their fitness:
1) Pull-up
Pull-ups are one of the easiest exercises for building muscles for women. This exercise can be done to develop muscles and boost upper body strength. This is a compound exercise that targets the core, shoulders, back, and chest.
How to do pull-ups?
Grasp the pull-up bars with both hands shoulder-distance apart, with the palms facing away from the body. Keep your core engaged and shoulders rolled back throughout the exercise. Pull your body so that your chin comes over the bar. With control, bring your body back to the starting position. Repeat.
2) Barbell Squat
Barbell squats are among the most beneficial exercises for building muscles for women that not only help develop muscles but strengthen the core and lower body as well. There are different variations of squats you can do according to the muscles you want to target, such as front squats, goblet squats, and back squats.
How to do barbell squats?
Position a barbell on your rear shoulder muscles, with your feet shoulder-distance apart, neutral spine, and toes slightly pointing outward. Slowly descend into the squatting position as if aiming for an invisible chair by bending the knees and hinging down at the hips. Drive back to the starting position by pressing through your heels. Repeat.
3) Dumbbell Chest Press
The dumbbell chest press is one of the best exercises for building muscles for women that helps develop muscle and strength in the upper body. This exercise can also help you get a more defined upper body by targeting the pectorals, triceps, and deltoids.
How to do dumbbell chest press?
Position yourself on the floor with your back flat and feet pressed onto the floor. Grab dumbbells in both hands, and straighten your arms upwards towards the ceiling. Slowly and with control, lower your arms till your elbows are almost close to the bench. With control, return to the starting position of the arms. Repeat.
4) Push-up
Push-ups are one of the most basic and effective exercises for building muscles for women that helps build massive strength in the upper body and core along with giving a more toned look.
How to do push-ups?
Assume a high plank position on the ground, with your feet apart at a slightly wider than hip distance. Keep your core engaged and chest open throughout the exercise, with your body creating a straight line.
Lower your body towards the ground with your shoulders pointing out slightly. Bring your body back to its starting position by pressing yourself upwards. Repeat.
5) Barbell Deadlift
Barbell deadlifts are one of the purest forms of exercises for building muscles for women.
How to do barbell deadlift?
Assume an elongated standing position with your legs apart at shoulder distance while grasping the barbell with both hands just outside the legs. Slowly and with control, lower the weight towards the ground before reversing the movement. Repeat.
Try the given exercises in your next workout routine
The aforementioned exercises for building muscles for women provide numerous benefits, such as a stronger body, better posture, enhanced functional movement, increased stability, and more. Building muscles in the body also helps improve metabolism, which is beneficial in burning calories.
However, it's important to couple strength training exercises with a nutritious diet and proper recovery of the muscles. This will ensure you do not overexert the muscles and also avoid unwanted injuries. Also, assume a proper stance for all the aforementioned exercises.
