Here's What You Need To Know About Female Bodybuilders 

Female Bodybuilders

Kaitlin Floyd

Kaitlin Floyd
Kaitlin Floyd

Updated on 12/7/2022

Fake tans. Biceps. If you decide to compete in the sport of bodybuilding, the climax of your bodybuilding training will result in the sexiest, most sparkling bikinis that you have ever seen. On the other hand, another component of being a female bodybuilders is significantly less glamorous. This component includes following a stringent diet and meal preparation routine, measuring macronutrients, getting up at an ungodly hour to undertake aerobic activity, spending countless hours lifting weights, and eradicating calluses from your hands.

"Doing bodybuilding does not come without its fair amount of sacrifice," as stated by Linzi Martinez, C.P.T., a nutritional health coach and Body on Fire Fitness proprietor. Additionally, Martinez has a certification in the field of personal training. "On the other hand, if you discover that performing this work satisfies you in some manner, then the time that you dedicate to it is time that you employ productively. You won't be able to avoid exercising your self-control and mental fortitude at some point, but if you do it, you'll be rewarded with an elevated sense of agency in every aspect of your life. (Also, it is essential to note that lifting weights has a wide variety of positive effects that are excellent for a person's health.)

Curious? If you want a more in-depth look at what it is like to compete as a female bodybuilder, continue reading.

What Is Bodybuilding, Anyway?

Female Bodybuilders

The endeavor, more often known as bodybuilding, is now officially classified as its distinct category within the realm of sports. It comes with a highly specialized lifestyle requiring intense workout training and a special diet to build muscle, sculpt the body, and develop the forces already present in the body. That is necessary to become a bodybuilder, and that is essential to get the outcomes sought (aka hypertrophy training).

When judging contestants who have taken part in bodybuilding competitions, the judges pay great attention to the physique and the total muscle an individual has built up throughout their training. You could hold these contests in fitness, bikini, figure, women's body, or bodybuilding. Bodybuilding and bodybuilding are two other categories that you could use. A large number of people participate in the activity of bodybuilding for a wide range of distinct reasons. Others do it to appear strong and feel strong at the same time, while others do it to appear strong and feel strong simultaneously.

You must be conscious of the following information before proceeding any further with this reading. Competing in a sport in which one's physical appearance almost exclusively drives one's performance can tax one's mental health and lead to feelings of anxiety and tension—[Example in point:] the practice of bodybuilding. Ana Snyder, C.P.T., a fitness model and professional bodybuilder based in New York City, thinks that it is essential to pay attention to the state of your mind and spirit in addition to taking care of your physical body. Snyder is of this opinion because she believes that it is equally important to take care of your physical body. You can expect her to tell you, "It is necessary to pay attention to your physical body." If you already have issues with your body image, changing your appearance to reflect what the rest of the world (or judges) think is the perfect aesthetic will not necessarily help you to perceive yourself differently when you look in the mirror.

Female Bodybuilders

Participating in a physique competition may be an excellent choice for you to consider if you are looking for a means to focus your strength training on achieving a specific objective. If this describes your situation, read on. However, it is essential to remember that even if the judges are analyzing your abs, your health and performance increase significantly more significantly. That should be at the forefront of your mind at all times.

Even if you don't plan on competing and want to develop your strength, you may still benefit from the bodybuilding routines and the training style that goes along with them. That is true even if you don't have any ambitions to become a bodybuilder, and that is because the routines for bodybuilding are meant to help you gain muscle in a specific manner. Continue reading for an example of a training program geared solely toward meeting the requirements unique to female bodybuilders.

Female Bodybuilding Workout Plans

How exactly does one go about amassing such an incredible muscular mass? The only thing that will make this aim realistic is regular resistance training, so you should start doing that right away.

I concur with Snyder when he says that "regular bodybuilding training is not easy," as this is also my experience. "It typically entails training twice each day, with anywhere from one half an hour to two full hours of cardio per day,"

The majority of female bodybuilders plan their workouts by allocating a certain number of days to strength training and then giving those days to specific body parts. This approach to the organization of exercises is sometimes referred to as a "split," a phrase you can find in several dictionaries. For purposes of illustration, the following is an example of a standard 5-day split:

Female Bodybuilders

  • Day 1: Chest
  • Day 2: Back
  • Day 3: Shoulders
  • Day 4: Legs
  • Day 5: Arms
  • Days 6 and 7: Restventh days are reserved for healing and rest for the coming week.

However, the specifics of a person's workout will vary not only based on their body type but also on the objectives they expect to accomplish throughout their activity. According to Snyder, "most individuals schedule their lifting to focus on one body area per day." Still, he alternates between working on his legs for three days and working on his upper body for three days. That allows him to build muscle in both areas of his body more efficiently. When I incorporate activities like these into my fitness routine, I feel a better general balance.

A common component of athletic training routines that athletes adhere to is the emphasis on working out each muscle group twice per week. Suppose you want to be successful in reaching this target. In that case, you should plan your workouts so that every other day is dedicated to pushing exercises, every other day is dedicated to pulling movements, and every other day is dedicated to leg training. To be more specific, you might try doing the following:

  • Day 1: Push (chest, shoulders, triceps)
  • Day 2: Pull (back, biceps)
  • Day 3: Legs
  • Day 4: Push (chest, shoulders, triceps)
  • Day 5: Pull (back, biceps)
  • Day 6: Legs
  • Day 7: Rest

Female Bodybuilders

A typical warm-up will be followed by three to five exercises that are designed specifically for the area of the body that is being targeted. For each activity, three to four sets and eight to twelve repetitions are required.

Squats, bench presses, deadlifts, and other exercises like these fall into the compound activities category since they require more than one joint. Martinez recommends that you begin with compound exercises and then go to isolated exercises later (activities that only require using one joint, such as bicep curls, leg extensions, etc.). That is an excellent method to maximize the benefits of your workout and get the most out of your time there. (If you want more information, look at this article that outlines the appropriate order to execute exercises while at the gym.)

Compound exercises are the ones that generally receive all of the focus since not only do they enable you to lift bigger weights, but they also count as functional training. Consequently, they are the ones that typically get all of the attention. Workouts that focus on isolating a single muscle group are essential to successful bodybuilding routines. According to Martinez, "Because these workouts focus on one muscle at a time, they are useful in increasing the size of muscle fibers, which is a primary goal of all bodybuilders." [Citation needed] "Increasing the size of muscle fibers is a primary goal of all bodybuilders."  "One of the fundamental goals of all bodybuilders is to increase the size of their muscular fibers," It is recommended that those new to strength training begin with more straightforward exercises since they will help you move more safely and prevent injuries. If you are new to strength training, you should start with more detailed activities. Additionally, if you are new to strength training, it is recommended that you begin with exercises that are easier than what you are used to doing.

Female Bodybuilders

Martinez recommends that you exercise at a level of approximately 60–70 percent of your one-repetition maximum when performing 8–12 repetitions of each exercise (or 1RM).

According to her, the most effective way to increase one's strength and power is to perform lifts closer to one hundred percent of one's one-repetition maximum (1RM). "However, the size of their muscles is the primary emphasis of bodybuilders almost all the time." "The primary goal of the overwhelming majority of bodybuilders is to lengthen and thicken their muscles," When the goal is to induce hypertrophy, sometimes known as an increase in muscle growth, lifting weights for more extended periods is preferable to doing so. That is because hypertrophy is generally referred to as an increase in muscle growth. That is because an increase in muscle growth is the root cause of hypertrophy. Consequently, bodybuilders tend to lift a lower total amount of weight while simultaneously performing a higher total number of repetitions during their exercises.

In addition, you can increase the difficulty of your workout routine by incorporating supersets into it. This technique involves performing two workouts that target the same muscle area immediately after one another, typically with very little or no recovery between the two exercises. The goal of this strategy is to build muscle as quickly as possible. Another crucial aspect to consider is the pace at which you lift the weights. Martinez recommends that when you lift things, you do so gradually and with control over the whole range of action. "The application of any of these methods is an effective approach for inducing muscular fatigue and producing microscopic tears in the fibers of the muscle," the authors write. "The uses of any of these methods is recommended. [This is a prime example] The process that the body goes through to heal these micro-tears while it is at rest results in the muscle fibers coming back thicker, which leads to hypertrophy, which is an increase in the size of the muscle."

Female Bodybuilders

Also, you must engage in cardiovascular exercise. Within the context of this line, Snyder shouts, "Cardio is incredibly crucial!" "There is absolutely no way for me to sufficiently stress the importance of that issue." After the professor remarked, "This will help unveil the amazing muscle structure you're building," the crowd excitedly nodded in agreement with the statement. It is recommended that you complete a total of three sessions of cardiovascular exercise, with each session lasting for twenty minutes. Snyder has provided us with this recommendation. According to Martinez, if you have a greater fitness level and are more experienced, you may add high-intensity interval training to your regular exercise regimen. He says this is possible because of your increased expertise.

Female Bodybuilding Diets

"I cannot stress enough how crucial it is for your food to complement your building goals," says Martinez. "I cannot stress enough how important it is." I can't emphasize enough how important it is for your nutrition to be supportive of your weightlifting goals because of how difficult it is for me to overstate how important something is. There is no doubt that you will require protein (to assist in the development of all that new muscle). Still, you will also need healthy fats (which will help you feel full for a more extended period, thereby assisting you in maintaining a lower daily calorie intake). Complex carbohydrates will be essential for providing the energy you need to finish your workouts. Consequently, the vast majority of female bodybuilders adhere to a diet that is either organized in accordance with the IIFYM methodology or composed of one that counts macronutrients. "This kind of dieting leaves you with a lot more leeway in your food choices," says Snyder. "You should be fine if you stick to ingesting a predetermined proportion of carbohydrates, fats, and proteins."

Female Bodybuilders

And you shouldn't even be concerned about that as the first thing! This section offers a comprehensive reference to the diet and nutrition that is utilized in the sport of bodybuilding. In addition, it provides some more information on the typical "bulking" and "cutting" routines that bodybuilding athletes follow to prepare for a competition. (And the answer to your inquiry is yes, it is still possible for you to attain your bodybuilding goals even if you follow a vegan diet and lifestyle.)

Before You Sign Up For A Bodybuilding Competition.

A wide variety of organizations devoted to bodybuilding are available nowadays. To name a few organizations that fall into this category are the National Physique Committee (NPC), the World Natural Bodybuilding Federation (WNBF), and the International Federation of Bodybuilding and Fitness (IFBB). In its unique ways, each of these groups stands out from the others as being distinct from the others. Before competing in a bodybuilding competition, it is essential to consider the category that most closely matches your interests. Only then should you commit to competing. You must take this step before deciding whether to participate in the competition. To let you know, to obtain a score for any of them, you are expected to strike a stance in front of judges while wearing an article of clothing akin to a swimsuit. That is just so you are aware.

When it comes to weightlifting tournaments for women, the bikini division is considered to be the most popular among spectators as well as the most competitive. It prioritizes having a well-balanced body with a proper amount of muscle, emphasizing the importance of these characteristics. You will be required to strike a pose in front of a panel of judges while wearing a bikini with two components modeled separately. You will do that while you are wearing the bikini.

Female Bodybuilders

Compared to the bikini category, the figure category requires competitors to have a substantially higher percentage of muscle mass than the bikini category. When evaluating your physique, You will consider both muscle harmony and anatomical symmetry.

The women who compete in the physique division of bodybuilding add even more muscle to their frames, creating the impression that they are more muscular and athletic than they are.

Bodybuilding is the category that highlights the competitors with the most muscle mass out of all of the women's bodybuilding divisions. It is included in the bodybuilding competition. (Think: Arnold Schwarzenegger, but female.)

Regarding the fitness category, the judges will consider your physical appearance and how effectively you can present yourself in general when making their decisions. In addition, it includes a workout performed to music and incorporates aspects of dance, strength routines, and gymnastics into its general structure.

How To Start Bodybuilding For Women

Employ a Coach: "One thing you absolutely should invest in is a coach," adds Snyder. "It will pay off in the long run." "It is essential for you to find someone who can steer you in the right direction." Long-term returns on the investment are anticipated to be positive. However, you shouldn't be pleased with just anyone on Instagram just because they have a good profile picture; here are some reasons why: She notes that it is vital to conduct a lot of research in order to find a coach who can guide you with a good training and diet plan. "It is essential to locate a coach who can lead you with a good training and diet plan," she says. "If you do things in this manner, there is no other way for you to achieve success." "If you follow these steps, you will provide yourself the opportunity to find the coach that has the most experience and credentials that are now available." You are effectively surrendering their control over the decisions about your medical treatment if you continue to operate in this manner.

Female Bodybuilders

Keep an in-depth journal of everything that occurs: "Make sure you track your training so that you can strategically boost your weights over time" is the advice that Martinez recommends. "Keep an in-depth journal of everything that occurs." It is also very beneficial to keep a diary of the meals you consume to track the number of calories and macronutrients you take in on a daily basis. Keeping a journal of your meals will allow you to do this. (Some of these meal-tracking apps will help you in monitoring all of that in one spot, which will be great for you as you work toward your goal of being a female bodybuilder.)

Never undervalue the importance of machines: "For novice weightlifters, it could be advantageous to utilize machines since these maintain the body in the right place during the workout," advises Martinez. "Never undervalue the relevance of machines." "Don't minimize the importance of technological advancements." "Don't underestimate machines." If you are new to the sport of bodybuilding but already have a good foundation of strength, you surely should be bold and experiment with free weights. That is something you should not be afraid to do at all. Martinez asserts this is the case because "they often use more muscles that help balance the body throughout an exercise's range of motion." 

Make sure you give yourself enough time: If you want to compete, you need to give yourself enough time to gain muscle and prepare for the competition before it begins. You will only be able to compete if you give yourself enough time to prepare. According to Snyder, “everyone is different, but new competitors are often ready to participate after a 12-week intensive period.” "Even though everyone is different, new competitors are often ready to participate after finishing a training program that lasts for twelve weeks. You may shorten the time required to prepare for the following season by maintaining a diet and exercise program that is more consistent throughout the off-season. That will allow you to get ready for the next season sooner.

Female Bodybuilders

Be patient: "There is a method to bodybuilding," urges Snyder, who emphasizes the significance of good technique. "There is a method to bodybuilding," says Snyder. There is a plan involved in the process of building muscle in your body. "It is progressive and requires a plan suited to the individual in question," the doctor said. It is vital to ensure that it is done correctly to keep you safe while enhancing its efficiency and efficacy. It is essential to ensure that it is done correctly. On the other hand, to grow the size of your muscles and their strength, you will need to invest a significant amount of time, effort, and consistency. There is no such thing as a one-and-done supplement that will magically enlarge both your biceps and your glutes after just one serving.

Continue to raise the stakes: "As with any other training program, your body will adapt, so it's crucial to test yourself regularly to make sure that you are adjusting the weights, reps, and the amount of rest in between sets properly as you get stronger to maintain or even increase the intensity of the workouts," says Martinez. "As with any other training program, your body will adapt, so it's crucial to test yourself regularly to ensure that you maintain or even increase the intensity of the workout. "Just like with any other type of exercise regimen, your body will adjust to the new routine, so it is essential to check in with yourself frequently to ensure that the level of difficulty of your workouts is staying the same or even growing. " Because your body will adapt to any training program you subject female bodybuilders. You must test yourself frequently to verify that you are altering the weights, reps, and sets appropriately (This form of training is referred to as progressive overload, and it is just great.)

Frequently Asked Questions