Top 10 Tips for Starting Bodybuilding for Women

14 min

Summary ↓

1. Combining bodybuilding and nutrition: The recipe for success
2. Set clear and achievable goals
3. Finding the perfect cadence: A tailor-made rhythm
4. The Importance of Warming Up: More Than a Routine, a Necessity
5. Choosing your sportswear: More than a question of aesthetics
6. Beginner Women's Bodybuilding Program: Three Days to a Female Start
7. Discovering Key Moves: The Foundation for Your Success
8. Sports applications: Real allies for beginners and experienced athletes
9. Actively listening to your body: Your best barometer
10. The training environment: Where do you feel most fulfilled?
11. Collective Energy: The Energizing Power of Group Training
12. Conclusion: Your Bodybuilding Journey Begins Now
13. FAQ: Answers to your questions about bodybuilding for women

Ah, bodybuilding! Many still think that it is an exclusively male territory, right? But think again! Starting bodybuilding as a woman can seem a little scary at first. We often hear: "Will I look like the Hulk?", "Is it really right for my body?", or even "I don't even know where to start...". Don't worry, we are here to guide you! In the following lines, we will demystify all that and offer you 10 valuable tips for starting bodybuilding with peace of mind. These tips will help you see bodybuilding in a new light and, who knows, maybe even fall in love with it. Come on, let's go! Stay until the end to discover a little gift to download for free!

1. Combining bodybuilding and nutrition: The recipe for success

Strength training is a powerful tool for sculpting your body, but without the right nutrition, the results can be less impressive. Here's why.

First of all, good nutrition increases your performance . Think of your body as a racing car: in order for it to perform at its full potential, it needs the right fuel. Complex carbohydrates before training, for example, provide the energy needed for an intense session.

Next, eating well helps with recovery . After a workout, the body needs nutrients to repair and build muscle . Quality protein, such as chicken or lentils, is essential for this process.

Finally, a balanced diet supports your overall well-being . It strengthens the immune system, improves the appearance of the skin and increases daily vitality.

In short, bodybuilding and proper nutrition form an inseparable duo for a successful body transformation . Adopt both, and you will see the difference!

Examples of healthy and delicious Nutrition Program :

Menu 1:

• Breakfast : Blueberry protein pancakes with light maple syrup.
• Lunch : Lentil salad with avocado, cherry tomatoes, feta and light vinaigrette.
• Snack : Almonds and mixed berries.
• Dinner : Grilled tuna steak, sautéed asparagus with garlic and quinoa.

Menu 2:

• Breakfast: Bowl of skyr (Icelandic yogurt) with chia seeds, nuts and red fruits.
• Lunch: Turkey wraps, lettuce, cucumber, and hummus.
• Snack: Kiwi, spinach and flaxseed smoothie.
• Dinner : Chicken tagine with olives and preserved lemons, served with bulgur.

Menu 3:

• Breakfast : Protein smoothie (banana, spinach, almond milk, protein powder)
• Lunch : Quinoa, grilled vegetables and salmon.
• Snack : Greek yogurt with some nuts.
• Dinner : Chicken breast, steamed broccoli and sweet potato.

These menus are balanced, providing both protein for muscle recovery, carbohydrates for energy, and healthy fats for vital functions. Adapting your diet to your bodybuilding program is crucial to maximizing results .

2. Set clear and achievable goals

Every transformation project starts with defining a goal . Whether it's to slim your waist, lose belly fat, shape your buttocks or tone your legs , it's essential to know where you want to go. Each goal, no matter how ambitious, is achievable by breaking it down into sub-goals. Thus, each small victory brings you closer to your main goal.

Patience and determination are essential . Some days will be tougher, but remember that every effort brings you closer to your goal.

Building a motivation program:

• Define the main objective.
• Break it down into sub-goals.
• Plan and track your progress.
• Reward yourself after every success.

With a clear vision and precise planning, you will be equipped to succeed in your bodybuilding journey.

Go further: How to achieve your goals: 4 essential steps

3. Find the ideal cadence: A tailor-made rhythm

It is important not to rush things. A good approach is to start with two or three strength training sessions per week , and then increase the frequency as you progress. This strategy allows you to avoid overexertion , while ensuring constant and lasting improvement in your physical condition.

By starting slowly, you give your body time to adapt and strengthen, which reduces the risk of injury. You'll also be more likely to stay committed to your program for the long term.

To establish your rhythm:

• Start with two sessions per week.
• Evaluate your progress and adjust the frequency.
• Listen to your body to avoid overexertion.
• Reward yourself for a job well done.

Once you find a cadence that works for you, you're well on your way to making strength training a regular part of your lifestyle.

4. The importance of warming up: More than a routine, a necessity

Warming up is the essential preliminary step of any good workout. It prepares the body and mind for the effort, activating blood circulation and gradually increasing body temperature.

Without warming up, the risk of injury increases by 40% according to some studies.

Checklist for a good warm-up :

• 5 minutes of light cardio (brisk walking, cycling).
• Dynamic stretches adapted to the area to be worked on.
• Light repetitions of the upcoming exercise to prepare the muscles.

5. Choosing your sports outfit: More than a question of aesthetics

Your outfit directly impacts your performance and well-being during exercise. It has been proven that wearing suitable and comfortable clothing during physical exercise increases self-confidence and, therefore, improves performance.

Checklist for an ideal sports outfit :

• Breathable materials.
• Sportswear that offers good freedom of movement.
• 100% opaque/squat proof sports leggings or shorts ( push-up , high-waisted or shaping as you wish)
• A sports bra or top with support adapted to your physical activity
• Proper fit to your body shape.
• An outfit in which you look beautiful and stylish! (a real plus to motivate yourself to go to the gym)

Learn more about the current trend: the Athleisure Trend : what is it and why adopt it?

5. Beginner Women's Bodybuilding Program: Three Days to a Female Start

When you're starting out, adopting a program that's right for your level is essential. Starting slowly will allow you to build a solid foundation, avoid injuries, and achieve progressive and satisfying results.

Tip: Always start with a 5-10 minute warm-up (such as jumping rope or brisk walking) to prepare the body for exercise and reduce the risk of injury.

Program adapted for a beginner over 3 days:

Day 1: Lower body and abs

• Squats : 3 sets of 15 reps (entire lower body, especially glutes)
• Lateral lunges : 3 sets of 10 reps per leg (quadriceps, hamstrings, glutes)
• Bridge (pelvic lift) : 3 sets of 12 repetitions (flexibility)
• hip thrust : 3 sets of 12 repetitions (“hip thrust” is my favorite exercise!)
• Crunches : 3 sets of 15 reps (abs)
• Light running: 15 minutes (cardio)

Day 2: Upper body and cardio

• Knee push-ups (adapted push-ups) : 3 sets of 10 repetitions (chests)
• Light Dumbbell Lateral Raises : 3 sets of 12 reps (shoulders)
• Bicep curl : 3 sets of 10 reps (arms)
• Dips on a chair or rope extension : 3 sets of 10 repetitions (triceps)
• Mountain climbers : 3 sets of 30 seconds (abdominals)
• Jumping jacks : 3 sets of 1 minute (Cardio)

Day 3: Lower body and core strengthening (deep muscle)

• Step-ups on a step: 3 sets of 10 repetitions per leg
• Sumo Squats : 3 sets of 15 reps (entire lower body)
• Plank : 3 times 30 seconds (abs, deep muscles)
• Leg raises : 3 sets of 12 repetitions
• Brisk walking or light jogging : 20 minutes (cardio)

This program is a good starting point . As always, it is recommended to adjust the weights according to your feelings, and especially your goals, and to consult a professional for personalized advice. As you progress, do not hesitate to vary the exercises, the speed of execution and the weights to continue to stimulate your muscles and not fall into a routine!

6. Discovering Key Moves: The Foundation of Your Success

Getting familiar with proper movements early on is more than just a formal step—it’s the foundation of your strength training journey. Taking the time to master technique isn’t a hassle; it’s an investment in your future. Not only does good technique ensure safety and prevent injury, it also maximizes each session, making your efforts more productive.

Imagine doing an exercise and getting all the benefits possible simply because you took the time to learn how to do it correctly. Poor posture during a squat, for example, can put excess strain on your knees and back.

But once you master the movement, you'll feel a deep satisfaction with every repetition , knowing you're on your way to optimal results.

Checklist for a well-executed movement :

• Correct Starting Position : Make sure you are in the correct position before you begin. This creates the foundation for each exercise.
• Smooth, controlled movement : Avoid sudden or rapid movements. Slow, controlled execution is often the key.
• Breathing adapted to the effort : Don't forget to breathe! Each movement has its own breathing rhythm.

7. Sports applications: Real allies for beginners and experienced athletes

In the digital age where everything is at your fingertips, sports applications are proving to be valuable assets for anyone wishing to progress in bodybuilding, whether beginner or expert. They offer personalized monitoring, expert advice, and sometimes even additional motivation thanks to user communities.

Some essential applications to start bodybuilding and fitness :

• Yuka : Monitor the quality of your food. Ideal for those who want to combine bodybuilding and a balanced diet.
• MyFitnessPal : Manage your nutrition plan, track your calories and macros.
• Strong : Track your workouts, record your performance, and visualize your progress.
• 7 Minute Workout : This app offers short and effective workouts for those in a hurry.
• Fitbod : Create personalized workout routines based on your goals and available equipment.

Using these apps makes it easy to plan, track, and analyze your progress. Each with its own unique features, they help you stay organized and motivated throughout your fitness journey.

8. Actively listening to your body: Your best barometer

When you start bodybuilding, it is essential to learn to distinguish sensations. Some pains are signs of working muscles, while others can signal an incorrect movement or overload. Listening to your body is the first step to avoiding injuries and ensuring smooth progress.

9. The training environment: Where do you feel most fulfilled: Gym or at home?

Choosing a workout environment should reflect your needs, tastes, and lifestyle. Whether it’s your living room, a nearby park, or a fancy gym, your workout space should fit what motivates you the most. Each has its advantages : the privacy of your own home, the cool outdoors, or the variety of equipment in a gym. So grab your mats, girls, no more excuses!

10. Collective Energy: The Energizing Power of Group Training

Alone we go fast, together we go further...! In bodybuilding, especially when you are a beginner, there is nothing like being accompanied by your Gymbro between two sets to lighten the effort! When you are starting out, enthusiasm can be put to the test by unexpected aches or a technique to perfect. This is where collective energy comes into play. Joining a group or simply a friend can transform sports sessions into joyful and motivating moments. Even alone, you can participate in many group classes offered by gyms (Abs-glutes, Aerobics, Zumba, Body Pump, Pack45, Indoor cycling, Pilates, etc.).

Shared advice, mutual encouragement and the pleasure of the shared experience encourage perseverance. The first steps in bodybuilding are so much more enjoyable when experienced together ! Several studies agree on the fact that: beginners training in a group or with an exercise partner are twice as diligent as those who venture out alone.

Conclusion

Bodybuilding for women is much more than a sport, it is a true philosophy of life, a commitment to oneself. Embracing this discipline requires dedication, patience and a good dose of perseverance . Remember: Rome was not built in a day.

Likewise, your physical and mental transformation will be the fruit of each session, of each effort, no matter how small. And at the heart of this journey, never neglect rest. If training forges the body, it is during sleep and moments of recovery that it is sculpted and strengthened.

At Reaverfit , we are committed to supporting you every step of the way in your transformation. To go further, don't hesitate to discover our exclusive TOTALLY free training program for women, special Buttocks & Legs . It has already won over thousands of women in our community. Are you next?

FAQ

1. How important is bodybuilding for women?

Bodybuilding is like the magic wand of transformation! It not only sculpts your body, but it boosts your confidence, makes you stand up like a real queen, and makes you feel invincible!

2. Does bodybuilding help you lose weight , burn fat and lose belly fat?

Absolutely! It puts your metabolism into turbo mode, melting fat like snow in the sun. No more stomach worries, you'll see, your abs will show themselves and say hello to the world!

3. How to start bodybuilding for beginners?

We all start somewhere, don't panic! Take the time to educate yourself, start slowly, and above all, be patient. The stars of muscle gains will soon shine for you!

4. What is the ideal age to start bodybuilding?

The perfect age is now ! However, for younger people and seniors, it is wise to seek the advice of a health professional. This is the guarantee of a safe start.

5. How long does it take to see results with weight training?

It's like waiting for Santa Claus, every day is a surprise! Depending on you and your training, you will see progress after a few weeks. So, get ready for some muscle gifts!

7. Can you do weight training every day?

Whether you are in a period of mass gain or fat loss , rest is sacred ! To let your muscles regenerate and be in top shape, do not forget to plan rest days between your sessions. It is the recipe for success in bodybuilding!

Also read:
- Overcoming your fear of the gym for women - 5 tips
- How to motivate yourself to do sport regularly?
- How to gain self-confidence through sport?