Best Muscle Gain Exercises for Women

Muscle Women

Best Exercises Women Can do to Gain Muscle

If you have been working out for a while you have probably noticed physical changes and have managed to improve muscle tone you probably are looking great. Some women may want to take things one step further and add more muscle mass, if this is you, below I will tell you about the best exercises you can do to gain muscle.

In order to gain muscle, your workout routine will change significantly, why? because in order to gain muscle there are certain exercises that work better than others to help you gain muscle.

The best exercises to build muscles are those that work major muscle groups in your body, these include your back, abdominal, legs, and glutes.

What are the benefits of training large muscle groups

Training these muscle groups not only helps you gain muscle but also gives you more overall body strength.

in the case of women, there are many strength training benefits, they can help improve balance and prevent the onset of osteoporosis which is something that affects women as they get older.

Many of these exercises will have to be done in a gym where you have barbells and dumbbells available to you.

Another thing I should point out is that in order to ensure you continue to gain muscle you should switch up your workouts periodically every 4 to 6 weeks.

Benefits of gaining muscle

Most women believe that if they lift heavy weight they will get overly muscular, this is a myth because this is not going to happen, on the contrary, what you will notice is that you will improve the shape of your body, gain more curves, which is why you should not be afraid of lifting weights.

Nutrition is important

While this article is focused on the best muscle gain workout routine, I should stress that proper nutrition is important in order to make gains.

In order to push through an intense training session, you may want to consider taking a good pre-workout supplement, this will help you give you more energy and reduce fatigue, allowing you to train hard with intensity.

A pre-workout supplement is not mandatory but they do help.

Train to failure

One of the things you will need to focus on is making sure you perform that last rep to failure, this means forcing a particular muscle group to the point of not being able to do one more rep, this is when you have completed exhausted that particular muscle group.

Below is my list of exercises for muscle gain.


This is not my favorite exercise, in fact, training legs is hard, but if you have ever seen women in the gym with a nicely rounded and firm butt you can assure yourself these women are doing squats.

Squats target your lower body and help increase muscle mass in all the right places. Squats strengthen the hamstrings, quad muscles, and gluteus muscles.

Woman Squatting

The squat is one of those exercises that will help you gain muscle in your glutes, and legs giving you an incredible hard body look.

When my friends begin talking about booty implants I cringe, squatting is one of the best ways to make your butt look amazing.

Stiff leg deadlifts

Stiff leg deadlifts are another exercise that will help you gain muscle, this exercise targets the hamstrings, glutes, erector spinae, trapezius, and deltoids. I love this exercise, if done correctly it can give you a good stretch and add muscle to your lower body.

The reason this exercise is called the stiff leg deadlift is that your legs remain straight while performing this exercise.

Stiff Leg Deadlift

Note: you do want to have just a slight bend in your knees when performing this exercise.

The stiff leg deadlift does a great job at isolating the glute and hamstring muscles,

this exercise can also be done with a set of dumbbells.

Walking Lunges

Lunges are not a mass weight exercise, a lot of women do this exercise with dumbbells, I much prefer using a barbell and do walking lunges, “if space is available” these really work the hamstrings, from quads and glutes.

Starting off with a regular barbell and as you get used to the exercise you can gradually increase the weight.

Waling Lunges

Not only does this exercise help improve overall coordination and balance it will also help you gain thickness in your legs and glutes.

Rack Pulls

Rack pulls are a great strength exercise and a good way to build muscle, this exercise targets your back muscles and also targets the muscles that extend your hip.

Rack Pulls

This exercise also helps develop the hamstrings and the back of your thighs. Bodybuilders perform this exercise to develop their backs while powerlifters do it to increase overall deadlift strength and power.

Rack pulls are normally done with heavier weight and low reps, in this case, it’s not a good exercise for beginners.

Barbell rows

Barbell rows are an exercise that targets the back muscle and the lats, this is an effective exercise to not only increase strength it will also help you gain muscle.

Barbell Row

This is a favorite exercise among female bodybuilders and fitness models for adding muscle definition in their upper back and increase the size of the lats.

Bench press

This is one of the best upper body exercises for increasing your chest muscles, triceps, and shoulder muscles. Building up the chest muscles will make your breasts fuller-looking, help eliminate and eliminate sagging.

Bench Press

Since this exercise also targets the triceps muscle and shoulders it will improve your physique giving you more proportion in your upper body.

Final thoughts

The above exercises are some of the ones that have personally helped me gain muscle, you can obviously ad these exercises when you train a specific body on certain days. These can be complemented with exercises that focus on using less weight and more repetitions.