How to Gain Muscle for Women


Hey girl!

Chances are, if you’re here, you’re curious about how to build lean muscle.

Let me start off by telling you, you are in the right place. I’ve personally been where you are. I remember the struggle of trying to figure out what to eat, how to lift weights, and how to gauge my progress. SO confusing and overwhelming as a beginner. 

Not to mention the gym anxiety you experience stepping foot in the weight room for the first time! It’s a lot. But I promise you, the growth and improvement of your health is SO worth the initial discomfort. 

Fast forward to today, after years (7 to be exact!) of studying up and implementing different training and diet techniques, I’ve found the sweet spot for building lean muscle.

I now work with women just like you who want to do the same thing but skip the growing pains of trying to figure it all out themselves without guidance! 

I’m telling you all of this because I want you to know, I started exactly where you are right now. It is SO possible for you! So if you’re ready to build lean muscle, feel strong, and create your best self, keep on reading! 

You’ve got this, girl!

Why is Building Muscle Important? 

There are a thousand and one aesthetic reasons to build muscle (i.e. clothes fit better, body looks tighter, can create that feminine hourglass shape whether you’re born with it or not…) BUT there are also SO many health reasons to make building muscle a priority pronto. 

1. First off, building muscle improves your body composition and makes your metabolism faster.

This helps you maintain or lose weight significantly easier. Do you feel like a single day of overeating totally throws off your progress? Do you feel like you have to eat very low calories or do a lot of cardio to even maintain your current weight? This comes from a slow metabolism, which can be improved with muscle building strategies. 

2. It keeps your bones dense and strong!

Your bones LOVE weight lifting. For most individuals, bone mass peaks in their 30’s. Then as you age, you can lose bone. We care about keeping our bones strong to prevent osteoporosis and bodily injuries. Your bones also protect your heart, brain, and other organs from injury so we want them strong.

3. Increases energy levels.

Building muscle leads to overall better energy levels and promotes better sleep. 

4. Improves your mood and self esteem.

You get those endorphins (happy hormones) and you begin to realize how strong you are physically and mentally. Yes, muscle building changes how you look on the outside, but it also works on the inside by showing you how limitless your potential truly is. You have the opportunity to challenge your body and mind in new ways. 

5. Decreases your risk of heart attack, stroke, and other critical health problems.

Most people think of aerobic activity when they think of heart health. But building muscle with resistance training is also beneficial.

What more can you ask for?

How to Eat to Build Lean Muscle

The two most important factors when it comes to building muscle are going to be your total calorie intake and your protein intake. Your body can't build more muscle without the fuel and materials to do so!

That means if you're under eating, you're not helping muscle building efforts. 

For most people, jumping into weighing their food and tracking their calories right away is not realistic. If you can't stay consistent with it, it won't help you much. For this reason, I help my clients build muscle by taking one step at a time with their nutrition. Your ability to stay consistent with your nutrition practices is far more important than how precise the strategies themselves are.

Maybe to start out, you just add a high quality protein bar or a shake each and every day. Maybe if you currently eat 3 meals a day, you add a 4th small meal or a snack. Perhaps you double the protein in your lunch. If it's a salad with chicken in it, you could add two hard boiled eggs or an extra chicken breast. 

Focus on what you can do to eat just a little bit better for your goals today. What small step can you take to add more protein or overall calories to your daily intake? After a few weeks of having that nailed down in your routine, you can add on another protein source, snack, or meal. 

How to Train to Build Lean Muscle

When it comes to training, it’s important that you’re lifting heavy. You should be prioritizing compound lifts like squats, deadlifts, bench press, etc. 

The goal should be to lift heavy but also ensure you’re lifting with proper form. This means slow, controlled movements in which you’re paying attention to mind muscle connection. If you’re not feeling the correct muscle contract, you’re doing little for muscle growth and you could potentially injure yourself. 

This is so important!

So often I see ladies using mainly bands and light dumbbells to build muscle. While these can be great supplementary lifts to your muscle building efforts, they shouldn’t be the ONLY tools in your tool box. Grab a barbell and get to that heavy lifting! You won’t regret it. 

Muscle Building Mindset

Do not underestimate the importance of your mindset going into a muscle building phase! Having a healthy mindset is vital to staying consistent when things feel tough. 

Yes, you probably have to eat more than you’re used to, and that might feel really scary for you right now. Yes, you might gain some weight (or lose or maintain! Totally depends on current body composition and weight.) And that might also feel scary.

Choose to think of it this way: you are going to experience long term health benefits from making this decision to improve your fitness. Your clothes are going to fit better. You’re going to feel stronger than ever both physically and mentally. 

Remember the long term benefits when you're feeling fear around eating more or potentially gaining a little weight. 

I am a firm believer that mindset is 80% of the battle when it comes to reaching your fitness goals. If your head’s not totally in the game, you won’t see long lasting, significant results.

Are you ready to build a strong feminine physique and make fitness your everyday lifestyle?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to look and feel strong physically and mentally
✔ You want to learn to lift some heavy weights and build lean, feminine muscle
✔ Wonder Woman is goals in your mind
✔ You see exercise and nutrition as self care for your mental, physical, and spiritual well being or you would like to learn to see it that way
✔ You aren’t just looking to get to the finish line or a goal number on the scale but are looking to make fitness and healthy living your lifestyle

Not convinced it could work for you? Take a look at my Client Success Stories.

I look forward to coaching you! 

To Your Good Health & Success,



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