Are you a woman who struggles to gain weight? Have you ever felt like you’re doomed to be skinny and weak for the rest of your life? If so, you’re in the right place because we’ll be going over seven actionable tips for women to gain weight more quickly.
Of course, by ‘weight,’ I’m talking about muscle, which should be your primary goal in the first place. Let’s discuss.
1. Don’t Be Afraid to Gain Weight
The first and most obvious step to gaining weight is to overcome your fear of doing so in the first place. Too many women struggle to gain weight because as soon as the scale shows a slightly higher value, they freak out and go into dieting mode.
One good way to overcome that fear is to stop weighing yourself, at least temporarily. For example, you can bump your calorie intake for a month without stepping on the scale even once. Doing so is an excellent way to get a headstart on the journey and prevent yourself from feeling doubt.
It’s also beneficial to remind yourself that you’re doing it to end up looking better. Sure, you might gain a bit of fat, but that is temporary. What matters more is that you’re also building muscle, improving your physical abilities, and adding shape to your body.
2. Bump Your Calorie Intake
Increasing the amount of food is the most critical thing you need to take care of if you want to gain any weight. In other words, you have to be in a calorie surplus (consuming more calories than you burn). As a result, your body has all the energy it needs to sustain itself, and it can store the excess in the form of fat and lean tissue.
One option to do so is by tracking your food intake with an app like MyFitnessPal. That way, you can set a calorie goal and ensure that you’re reaching it each day. Alternatively, set a consistent eating schedule––for example, morning, noon, afternoon, and evening. On top of that, you should eat more calorie-dense foods. Good examples include:
· Fatty fish
· Red meat
· Full-fat dairy products
· Nuts and seeds
· Nut butter
· Dried fruit
3. Get Enough Protein
A somewhat common weight gain mistake is increasing your calorie intake without paying attention to the composition of your diet. Sure, eating enough calories is important because it would otherwise be impossible to gain weight. But having enough protein is just as important, if not more.
Protein is an essential nutrient for our muscles, and getting enough of it ensures that we recover well between workouts and build muscle. Once consumed, the body breaks down protein into its building blocks: amino acids. The amino acids then enter the bloodstream, contributing to the plasma amino acid pool. Your body can then use amino acids for various processes, including muscle repair and the production of cells and such.
As far as protein intake goes, most research recommends consuming anywhere from 0.8 to 1 grams per pound of body weight. For example, if you currently weigh 110 lbs, aim for 88 to 110 grams of protein daily. Fantastic sources include fish, meat, poultry, eggs, cottage cheese, and protein powder.
4. Set Cardio Aside And Lift Weights
Many women face the same issue:
They would love nothing more than to gain healthy weight, but they are afraid to lift weights. Why? Apparently, lifting weights leads to excessive muscle growth, making women big, bulky, and man-like.
Let me be honest:
Muscle growth is a slow and challenging process. It often takes months of good eating, hard training, and plenty of sleep to gain any muscle. The process is even slower for women because they don’t have the same potential for growth as men do. Fearing excessive muscle gain from your training is akin to not driving the family van for fear of becoming an F1 pilot.
If anything, lifting weights will tone your body and help you develop the curves you’ve always wanted.
5. Pick The Right Exercises
Men and women don’t need vastly different training programs to build muscle and get stronger. Still, most women need a slightly modified approach because they don’t have the same goals as men. For example, many women prefer to develop the butt and hip area and don’t care about having big guns or washboard abs.
With that in mind, here is a list of the top six exercises to focus on in your training:
· Inverted rows
· Shoulder press
· Romanian deadlift
You can also include donkey kicks, step-ups, and lunges to develop your posterior chain further.
6. Structure Your Training Program Effectively
Aside from picking effective exercises to stimulate growth and gain weight, you also need to structure your workouts well. Doing so is vital for managing fatigue and training your muscles enough for growth.
As a beginner, you don’t need to train more than three times per week. The frequency is sustainable and provides you with more than enough training. You also have a fair amount of flexibility to schedule your sessions as you see fit. For example, you can train on Mondays, Wednesdays, and Fridays. Alternatively, hit the gym on Tuesdays, Thursdays, and Saturdays.
What matters most is that you have a day of recovery between workouts. That will give your muscles enough time to recover before training them again.
7. Plan Your Workouts Well
We’ve set our sights on weight training, and you understand how to schedule your workouts for the foreseeable future. Now, we have to look at individual training sessions. You need to take care of four things within each workout:
· Doing enough total sets
· Recovering well between individual bouts of training
· Maintaining proper technique and lifting the appropriate load
· Pushing yourself hard enough but not to the point of failure (for the most part)
Covering the four criteria from above will make your workouts safe, effective, and beneficial for muscle growth and healthy weight gain.
What To Do Next
Gaining weight quickly is not that difficult, but you need the proper access and guidance for success. I hope that the seven tips I shared with you are more than enough to get started and make some initial progress.
But, if you ever need additional guidance, accountability, or motivation, check out my Online Programs for information related to healthy habits, proper training, and good nutrition.