Muscle Gain as a Woman

     One of the things I hear weekly from women is that they don't want to look bulky. To them, it doesn't look good on them. I understand their point of view. Some women desire to tone up and look good. Once again, it's understandable. However, if you're in the gym, and lifting weights, you will put on size, assuming you're progressing throughout your workout sessions. Nonetheless, men and women are different, biologically speaking.
     Men and women have different testosterone levels, but research indicates that it is more noticeable in men. In other words, science has proven several times that men demonstrate higher average testosterone levels compared to women. While women naturally generate testosterone, it must be stated and reminded concerning fitness. Women must remember that testosterone and human hormone growth are involved in lean muscle building. Do you increase your testosterone levels by lifting weights? To a certain level, but not much. Without that "extra" level of testosterone assistance, women won't be able to make bigger physical gains than men. Scientific research has been demonstrated to prove this statement.
     On the other hand, building muscle is a slow process. I've been training/working out for six years. When I started, I weighed 116lbs. Today, I'm at 142lbs. For some, this may seem nothing, but let me remind you that building muscle naturally is a long journey. In contrast, women sometimes tend to forget the nutrition perspective. This is another essential reminder regarding muscle building.
     Whenever I train women, I always tell them their caloric intake. In general, their intake is way lower than then males. Why? Because women don't need to consume the same amount of calories as men. Different biological bodies require different adjustments, assuming you're serious about your fitness goals. In other words, if you aren't eating enough protein, you won't build or support sufficient muscle growth.
     If you're reading this and you're a woman, have you considered what your training split looks like? I'm not referring to what muscle group you train on a specific day. I'm talking about the rep range and progression overload. I mentioned this earlier, but not with a lot of detail. When it comes to rep range, is it high or low? This means are you focusing on hypertrophy (high reps) or strength (low reps)? What about progression overload? Are you implementing advanced training protocols? Are you increasing the reps?
     If you're doing random stuff without intentionally progressing, you aren't gaining muscle. Realistically, you're just staying where you're at. This may sound good to some, but as a Personal Trainer and Online Coach, I want my clients to progress. If you're a woman and think that lifting 35lbs will give you a bodybuilder appearance, it won't. I've seen many females lift 35 lbs and they don't have a bodybuilder physique. That route requires different training, nutrition, and PED adjustments.
     In general, don't be afraid to lift heavy. Building your best body requires work. It won't be built doing 10-15 pounds. It requires more. Think about this the next time you enter the gym. Don't hold back.