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I’m a Skinny Woman – How Do I Gain Weight?

I’m a Skinny Woman – How Do I Gain Weight?

April 2nd Training And Programs

I’m a Skinny Woman – How Do I Gain Weight?

With Instagram and Hollywood stars flaunting their perfectly-shaped bods on your feed every day, you may feel frustrated trying to gain weight if you’re a skinny woman. If you’re striving to build more muscular legs and glutes and gain body weight, then we’ve got the perfect training program for you.

You will slowly build up the amount of reps you perform to increase your muscle mass. But you will need access to gym equipment for some of these exercises.

Repeat these sequences 3-4 times per week. On your rest days, you can choose to do arm or core workouts, cardio, or an active recovery such as gentle yoga.

 

Week 1: Start by just lifting the bar

  • ● Squats: 3 sets of 10 reps
  • ● Leg press: 3 sets of 10 reps
  • ● Stationary lunges: 3 sets of 10 reps each side
  • ● Weighted glute bridge: 3 sets of 10 reps
  • ● Bodyweight sumo squat (no weights): 3 sets of 20 reps
  • ● Wall sit (no weights): 40 seconds

Week 2: Weight increase varies by exercise

  • ● Squats (4-9 kilos): 3 sets of 10 reps
  • ● Leg press (4-9 kilos): 4 sets of 10 reps
  • ● Stationary lunges (9-13 kilos): 4 sets of 10 reps
  • ● Weighted glute bridge (4 kilos): 3 sets of 10 reps
  • ● Bodyweight sumo squat (no weights): 4 sets of 20 reps
  • ● Wall sit (no weights): 50 seconds

Week 3:

  • ● Squats (9 kilos): 4 sets of 10 reps
  • ● Leg press (9 kilos): 4 sets of 10 reps
  • ● Stationary lunges (13 kilos): 4 sets of 10 reps
  • ● Weighted glute bridge (4 kilos): 3 sets of 10 reps
  • ● Bodyweight sumo squat (no weights): 5 sets of 20 reps
  • ● Wall sit (no weights): 60 seconds

At this point, you can remain at your current weight, or, continue to increase by 4 or so kilos into week 4. For weighted exercises, you should be able to lift the weight for 10 reps, but not 11, so adjust weight based on this principle.

In addition, you must consume protein after every workout to build muscle. For a gauge of how much protein you need, multiply your bodyweight in kilograms by 2, then divide that by the number of meals you eat per day; this is how much protein you need from a post-workout meal. For starters, consider Strong Girl Isolate protein powder.

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