How heavy should women lift to build muscle?

Most women don’t struggle because they’re lifting too heavy.

They struggle because they’re lifting the same weight month after month.

Turns out, muscle doesn’t grow from doing what’s comfortable.

Do This Track your workouts

Write down:

•  Weight used
•  Reps completed
•  How the set felt
• If you don’t track it…
• You can’t improve it.
• The goal isn’t to lift the heaviest weight in the gym.
• The goal is to become a little stronger every single week.

Do this:

•  Lift challenging weights

For your main compound lifts, aim for:

3 sets of 5-7 reps

• Squats
• Deadlifts
• Hip Thrusts
• Rows
• Presses

For isolation exercises, aim for:

 3 sets of 10-12 reps

• Bicep curls
• Lateral raises
• Hamstring curls
• Glute kickbacks

 Use the Rule of Two

If your program calls for 3 × 5-7 reps…

And you can perform more than 7 reps with good technique on all your sets…

It’s time to increase the weight.

Progressive overload is how your body keeps building muscle.