At-Home Bodybuilding Program For Women
Discover in this blog post an at-home bodybuilding program for women, as well as tips for women to get started with bodybuilding at home.
We are going to talk here about concrete, simple, effective workouts adapted to women, which allow you to get back in shape and gain satisfactory muscle mass with visible aesthetic results.
At-Home Bodybuilding Program For Women
–Dumbbell or bodyweight training to build muscle
You should know that the bodyweight training programs that you regularly find on the internet or on YouTube are generally just enough to get you back and/or keep you in shape at home. On the other hand, they are not at all optimal for gaining muscle mass. At the very least, you cannot expect miraculous results in terms of muscle gains without being able to use the overload effect.
It will be difficult for you to transform your physique without a minimum of strength training equipment, namely at least an incline bench and a pair of dumbbells.
As mentioned before, this is about training with at least a pair of dumbbells and an incline bench at home. The ideal is to have a separate room, but nothing prevents you from having these accessories in a corner of your living room, your bedroom, or your basement. A sufficiently temperate zone that will make you want to be there alone to spend some time taking care of yourself.
These accessories may seem minimalist to you, yet many basic exercises (multi-articular) can be practiced with very little equipment. They can even be more effective for muscle development than any other exercise on “gimmick” machines.
How long does it take to get physical results in bodybuilding at home for women?
With regular training of 3 to 4 sessions per week you will be able to show the first aesthetic results from around 3 to 6 months (each being different, it will depend on your seriousness in training, the intensity of your training and your nutritional discipline).
Keep in mind that it is not recommended training just one muscle. It is common for people to look for a program only for the thighs, calves, or buttocks. As if the rest of the body has no importance. Only to see a real physical change and be optimal in your progress (i.e. not create muscular imbalances which could cause, for example, posture problems) you will have to train your entire body.
You should do Bodybuilding training with the aim of training the entire body:
- so as not to unbalance your muscles,
- to hope for harmonious results,
- to be more efficient in your training,
- to stay motivated by having consistency in your approach with your bodybuilding training.
Training properly will only accelerate your muscle development and speed up your physical transformation.
Duration of bodybuilding training for women and can you stop training
How long should you train after reaching your goals is probably a question you are asking yourself. If you want to gain muscle volume, you must train regularly (this is why believing that you look like a man is indeed a myth) over a period of 6 months to 1 year (see how much muscle can you gain by month?).
Once you achieve the muscle volume you desire, if you stop training, you will lose your muscle gains quite quickly (2 to 3 months of total inactivity depending on your training history). As with any sport, stopping practice completely causes you to lose your performance and your muscle volume.
If you want an athletic or bulkier physique, not only will you have to train to develop it, but you will have to train to then maintain the results you achieve.
Bodybuilding is above all a lifestyle.
Program for women (beginners) over 3 days with bench and dumbbells
–Monday
10 to 15 minutes of warm-up with self-massage
- One-Arm Dumbbell Row: 4 sets of 8-12 reps
- Dumbbell bench press: 3 sets of 8-12 repetitions (1 minute rest between each arm)
- Dumbbell press: 3 sets of 8-12 repetitions
- Dumbbell squat: 4 sets of 10-15 repetitions
- Dumbbell lunges: 3 sets of 15-20 repetitions
- Abdominal sheathing: 3 sets of 1 min
–Wednesday
10 to 15 minutes of warm-up with self-massage
- Goblet squat: 4 sets of 8-15 reps
- Dumbbell straight leg deadlift: 3 sets of 8-12 repetitions
- Standing calves weighted with a backpack (on a step, or on a step): 4 sets of 10-20 repetitions
- One-Arm Dumbbell Row: 3 sets of 8-12 reps
- Dumbbell bench press: 3 sets of 8-12 repetitions (1 minute rest between each arm)
- Dumbbell press: 3 sets of 8-12 repetitions
- Pelvic curl: 3 sets of 10 to 50 repetitions
–Friday
10 to 15 minutes of warm-up with self-massage
- One-Arm Dumbbell Row: 4 sets of 8-12 reps
- Dumbbell bench press: 3 sets of 8-12 repetitions (1 minute rest between each arm)
- Dumbbell press: 3 sets of 8-12 repetitions
- Incline Dumbbell Curl: 3 sets of 8-12 reps
- Dumbbell deadlift: 4 sets of 15-20 repetitions
- Dumbbell lunges: 3 sets of 15-20 repetitions
- Feet up crunch: 3 sets of 10 to 30 repetitions
Instructions for being optimal in bodybuilding at home for women:
- Do not change exercises every week (except for pain, discomfort, or unsuitable movement).
- A program cannot be changed based on your diet.
- A program can be adapted but never modified without reason.
- Depending on your weight loss goals, you can add cardio sessions on days when you are not doing weight training.
- Never do your cardio sessions before your strength training sessions.
Tips for better progress in bodybuilding at home for women
- The rest times between your sets must be timed, you must systematically leave 1’30 (at least) – this time can be adapted depending on your recovery.
- The rest time between your exercises must also be timed and adapted according to your recovery between 1’30 and 4 minutes of rest.
- Your progression goal is to increase the number of repetitions in each session on dumbbell exercises, and to increase the load by 0.5 to 1 kg on barbell exercises.
- This program must be carried out every week without stopping, without any interruption, if you want to see results as quickly as possible. Each failure will delay the visibility of your physical results.
- 5Without adequate nutrition, by eating haphazardly, there is little chance that your progress will be satisfactory. You will have to improve your nutrition at a minimum and eat quality foods (goodbye industrial products), and thus adapt a diet for bodybuilding.
- Never compare yourself to anyone, we are all different with our weaknesses and our strengths, some women lose weight quickly, others find it easier to maintain themselves, others build muscle more quickly without it affecting must impact you morally. You train to surpass yourself above all, so the comparison is with yourself, don’t forget that.
- Ignore the popular isolation exercises designed to build a rounded butt, continue to progress on basic exercises without falling into these stupid traps that will waste your time.
- Add 1 to 2 35-minute cardio sessions (running, cycling, swimming) in addition to your weight training sessions depending on your needs.
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I hope you enjoyed this at-home bodybuilding program for women out and found it useful. Comment down below what you think of this workout program. Would you try it? Or share with us your own if you are a pro!
Looking forward to reading your comments, sending you love and positive energy!!!
