3 Steps to Gorgeous Muscle for Women
updated October 7
After 20 years of coaching women I know – without a doubt – that women want to feel smaller, tighter and leaner.
Achieving this has a lot to do with muscle. Lean muscle mass is your path to
- feeling strong
- being smaller
- looking more compact
- appearing more athletic
- feeling lean
Helping women learn how to strength train better is my mission because I KNOW without a doubt that it will radically change your life.
Each week I take anywhere from 5 to 15 calls with the women in this community. And each week I hear exactly what it is that you are looking to achieve.
While you may not know it yet, adding lean muscle is the solution to nearly every goal. I realize this may sound presumptuous, but I can explain.
If Your Goal is Weight Loss strength training improves lean muscle. Lean muscle allows you to burn more calories 24/7 – even while you sleep. Lean muscle speeds up your metabolism so that you can burn off body fat easier. Strength training literally improves how your cells respond to carbohydrates, reducing your risk of insulin resistance.
If Your Goal is to Feel Better strength training builds your lean muscle mass, which in turn improves stamina and reduces fatigue. When your muscles are strong, they are more efficient at holding your body up in space all day long. Aches and pains tend to dissipate after 4-6 weeks of strength training. In my own experience, I notice that any time I feel old and broken, it’s usually because I have not be strength training enough.
If Your Goal is to Age Gracefully and enjoy your children and grandchildren, strength training is proven to reduce the risk of heart disease, stroke, hypertension, diabetes and dis-lipidemia. Strength training also protects your bones and joint from injuries and age-related aches and pains.
If Your Goal is to Improve Athletic Performance strength training should be the foundation to every sport you play. There isn’t a professional athlete out there who isn’t strength training as part of their training plan to become better. Lean muscle is what moves you. It is responsible for all movement patterns and powers all activities.
Not All Strength Training is the Same
In fact, how you execute your strength training program is more important than the program itself.
Muscle truly is the magic behind your metabolism. Without question, strength training is the only way to truly redesign your body, and the best avenue for weight loss.
In order to strength train effectively, the most important thing is that you are picking up some weights (or resistance bands!) at least two times every week.
Once you’ve got that covered, it then becomes important to put some focus into your actual technique and skills during the workout.
Lifting weights will help you get closer to your goals. Lifting weights properly will change your life.
In order to get the most from any strength training program, it’s critical that you are paying attention to how you perform your set sand reps. If you do this, it almost doesn’t matter what kind of strength training program you are following.
The quality of your movements (reps) during strength training will largely determine your success.Check out my video below to learn the 3 most important steps to creating gorgeous lean muscle!
PS! I reserve exclusive content for my free weekly email updates. If you want to receive more info that isn’t shared here on the blog, use the sign up form at the top right of this page to enter your first name and email address. Then stay tuned every other week for insights on becoming stronger inside and out.
Women’s Strength Nation is committed to improving the ratio of women to men strength training around the world. You can Join the Movement by sharing your thoughts and questions below. Your thoughts and ideas may help another woman’s journey. Please join the conversation and leave a comment below!
Thanks Holly
I will keep your email for the time I’m ready to make the changes I need to make my personal dreams come true.
Keep being awesome.
Penny
Melbourne, Australia
P.S. is you book available on audio books?
Thank you Penny!
Thank you so much for being a part of Women’s Strength Nation.
Stay strong and make your dreams come true!
In strength
H
Holly, great information on technique. I forget about that sometimes. Thank you for reminding me.
I have purchased your book, I just need to read some more of it. Very impressive. Thanks again. Sue…………..Wisconsin
Sue!
Thank you for the feed back. We all need a reminder about our technique. Use the mirrors in the gym to make sure you are using perfect technique.
Stay strong
H
Holly,its really helpful. Thanks for this video. I would like to know about abdominal fat loss n muscle building there. Pls tel us how to reduce fat, get strong core, n better looking tummy.
Thank u once again
Seema
India
Hello Seema,
Here is a link to one of my blogs on how to get lean abs:
https://hollyperkins.com/3-steps-to-getting-lean-abs-now/2903
And here are some abs workouts you can do from home.
https://womensstrengthnation.com/blog/5-minutes-abs-at-home/
Hope I was able to help and thank you for the feed back.
My only thought on looking online to find good technique is that not everything you see online represents good technique. I use exrx.net and love it. I think everything you see on that site re technique is spot on.
Martha!
Totally agree! So glad to hear you are committed. Thank you for the website recommendation, I will check out the site.
Stay strong
H
Really great advice thank you
Oh good! You’re so welcome. Thank you for the feedback and commenting here!
Loved your advise, I teach dance, but go to gym ( I call it my playground/ stress relief.
Awesome Rida! Love that you teach dance and AGREE, the gym is my playground too!
Thank you Holly! I’m loving Lift to get Lean! On my last phase of Easy Gainer. Wondering, is it possible to make any other of the workout programs into a superset style, or does this defeat the purpose of the other workouts? Would my results bot be as great? Thank you!
Hi Brenna! Way to go on completing Easy Gainer! Yes, you can totally turn the other workouts into supersets. Just pick two exercises that address DIFFERENT body parts. Like, a leg exercise paired with a chest exercise. Yes, your results will be different if you do this, but that’s ok if the results are what you want! If you simply want to feel stronger, without adding muscle muscle size, the superset approach works great. If you want to TRULY transform your body, I do prefer following a straight set protocol. And you can experiment too! See what you like best, and keep me posted!
Thanks Holly! I do want some muscle definition, so I may just opt for the straight sets. The quick workout of a superset is what’s nice for me! I’ll keep ya posted!
Ok, awesome! I’m most often a fan of straight sets, so can’t wait to see what you think!