Ten best muscular exercises for women to gain muscle mass

You are going to the gym regularly, but not able to see any changes in your body. It can be frustrating. In such situations, it’s easier for other people to compare men and women and conclude that women are not as stronger as men. But it’s not correct, women’s bodies respond the same as men’s bodies in strength training.


In some women, the testosterone level tends to be lower, which could be a reason for not gaining muscle mass. For gaining muscle, only exercise is not enough, it’s crucial to focus on three factors i.e. training, diet, and rest. Below are some exercises for women, one can incorporate with a good diet and rest to gain muscle mass at a faster pace.


  • Dumbbell Reverse Lunge: First, you need to stand straight, feet equidistant to your shoulder. Take two dumbbells and hold them in each hand. Put one leg back and lower your back making a 90 degree, repeat the same with another leg. This is rep one. Do three sets of 15 rep at least five days a week for a quicker result.

  • Pushups: Go into a high plank position, with feet apart and equidistant as your hips. Then go down bending your elbows, knees should not bend, and then push yourself back up with the help of your hand.

  • Dumbbell Chest Press: Holding a dumbbell in each hand, lying down on a bench with feet placed flat on the floor and knees bent. Raise your arms upwards and slowly bring them downwards, parallel to your shoulders. This exercise targets the pectorals, deltoids, and triceps to build muscle mass and strength.



  • Goblet Squat: Holding a dumbbell in front of your chest, stand straight with feet apart. Push your hips backward and bend your knees in a squat position. Then slowly come back to the initial position, this is one repetition.

  • Sumo Deadlift: Stand straight, holding dumbells in each hand with feet apart wider than hips. Place the dumbbell in front of your thighs and palms facing in, slightly bend your knees, take your hips backward, hinge your waist, and then slowly take the dumbbell toward the floor. Come back to the initial position. This exercise targets your quadriceps, glutes, and hamstrings.

  • Overhead Press: Sit on an upright bench, holding dumbells in each hand, slowly stretch your arm upwards and then lower it down, in line with the shoulders.


  • Bent over barbell rows: Stand beyond the barbell with a flat back and knees bent a bit, hinge at your hips, and hold the bar with an overhand grip equidistant to your shoulders. Then, pull your shoulders upwards bending your elbows, and then go down with elbows straight.



  • Landmine Press: Place the bar in a slighting position, Stand keeping your left leg forward and hold the bars with your right hands in front of your chest, make a strong grip, then push the bar upwards and then downwards.


  • Chin-ups: Hold the bars with both the hands with palms facing you and arms equidistant to shoulders, then pull yourself up till your chin comes above the bar, and your elbow should be completely bent. Pause for a few seconds in this position, then return to normal position.


  • Split Squats: Stand with one leg in front, hips-width apart, then bend your knees, and go down with back straight, then come back to the initial position. Repeat same with another leg. This is one repetition.


Conclusion: These are some magnificent exercises combined in this article that can help you in building muscle mass in your body.

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