Female Muscle Growth

Plan to exercise three non-consecutive days each week. This will give your body the required forty-eight hours needed to rebuild the micro-tears created in your muscles when you lift weights. Generally the optimum number of sets for the majority people are somewhere around 3, each consisting of ten repetition each. Some women will do better with different variations, possibly 2 sets of 15 reps or perhaps 5 sets of 8. Time and experience will teach you what is best for you, but 3 sets of 10 tends to be the sweet spot for most women, if you are just starting out, try only two sets. In all cases lift as much weight as you can manage for the requisite repetitions. Your movements should be even and measured. Exact form is crucial, If your form is suffering, lessen the weight. Do two sets of each exercise, resting one to two minutes in between each set. As you develop you can move up to three sets. When ten repetitions of a weight is manageable, raise your weight. Start with the largest muscle groups, such as your back, chest and legs first and work your way to your smaller muscle groups, biceps, triceps, calves, and shoulders.