Introduction: Building an aesthetically pleasing and strong female physique requires a combination of effective training characteristics, a focus on breaking personal records, and a targeted approach towards developing key muscle groups. While there is no one-size-fits-all approach to training, understanding these fundamental principles can help women achieve their desired body composition and strength goals. In this article, we will explore the importance of training characteristics, the significance of breaking personal records, and the key muscle groups for women, supported by science in the field.

Training Characteristics for Building the Female Shape:

1. Resistance Training: Resistance training is crucial for developing lean muscle mass, enhancing strength, and shaping the female physique. Studies have consistently shown that resistance training can improve body composition by reducing body fat percentage and increasing muscle mass in women (1). Incorporating compound exercises such as squats, deadlifts, bench press, and overhead press into a training routine can provide a solid foundation for overall strength development.
2. Progressive Overload: Progressive overload refers to gradually increasing the intensity, volume, or difficulty of training over time. It is a fundamental principle for stimulating muscle growth and strength gains. Breaking personal records, such as lifting heavier weights or performing more repetitions, is an effective way to achieve progressive overload. A study by Schoenfeld et al. demonstrated that high-intensity resistance training with progressive overload significantly improved muscle strength and size in women (2).
3. Frequency and Consistency: Consistency in training is key to achieving optimal results. Research suggests that a frequency of 2-3 resistance training sessions per week, targeting all major muscle groups, can lead to improvements in body composition and strength (3). Combining resistance training with cardiovascular exercise and flexibility training can provide a well-rounded fitness routine.

The Importance of Breaking Personal Records:

1. Strength Gains: Breaking personal records in basic lifts is vital for women aiming to build the female shape. As women progress in their training, consistently challenging their muscles by lifting heavier weights promotes muscular adaptations. This includes increased muscle fiber recruitment, hypertrophy (muscle growth), and improved overall strength (4). In fact, I also speak EXTENSIVELY about this subject. You can find more info here and here.
2. Metabolic Benefits: Increasing strength through personal record-breaking lifts can also have metabolic benefits for women. Resistance training and the subsequent increase in lean muscle mass can elevate resting metabolic rate (RMR) and promote greater energy expenditure, even at rest (5). This can be particularly advantageous for women striving to enhance their body composition by reducing body fat and achieving a leaner physique.

Key Muscle Groups for Women:

1. Thighs: The thigh muscles, specifically the quadriceps and hamstrings, play a crucial role in lower body strength and aesthetics. Compound exercises like squats, lunges, and leg presses are effective for targeting these muscle groups. A study by Steele et al. found that squat exercises produced significant quadriceps activation in women, leading to muscle hypertrophy (6).
2. Gluteus: Well-developed gluteal muscles not only contribute to an attractive physique but also provide functional benefits. Exercises such as hip thrusts, glute bridges, and lunges activate the gluteus maximus and medius. A study by Contreras et al. demonstrated that hip thrusts elicited the highest gluteus maximus activation compared to other exercises (7).
3. Hamstrings: Strong and well-defined hamstrings contribute to the overall balance and stability of the lower body. Exercises such as deadlifts, Romanian deadlifts, and hamstring curls target the hamstrings effectively. A study by McCallister et al. reported that hamstring activity was maximized in the RDL and glute-ham raise (8).
4. Shoulders: Developing strong and defined shoulders can enhance overall upper body aesthetics. Compound exercises like overhead press, lateral raises, and upright rows target the deltoid muscles. A study by Glassbrook et al. demonstrated that the overhead press elicited the highest muscle activation in the deltoids compared to other shoulder exercises (9).
5. Back: A well-developed back not only contributes to overall strength but also improves posture and creates the illusion of a smaller waist. Exercises such as pull-ups, rows, and lat pulldowns target the back muscles effectively. A study by Reinold et al. found that pull-ups activated the upper back muscles, including the latissimus dorsi, to a greater extent compared to other exercises (10).

Conclusion: Building the female shape requires a multifaceted approach that encompasses targeted training characteristics, a focus on breaking personal records, and the development of key muscle groups. Incorporating resistance training, progressive overload, and maintaining consistency are vital components. Additionally, focusing on the thighs, gluteus, hamstrings, shoulders, and back can lead to a well-balanced and aesthetically pleasing physique. By implementing these strategies, women can optimize their training and work towards achieving their body composition and strength goals.

Honest question: “But Bryan…what if I don’t want to stay within those parameters? What if I just want to get huge, as muscular as possible? What if I really don’t care about a so called “female shape”?

My honest response: f*cking go for it. As long as nobody is paying your bills, nobody has the right to tell you what to do. This article is meant to help the girls achieve their most “popular” objectives. Most ladies in the gym want to have a nice back, nice glutes, shoulders and legs. If you want to grow your traps and look like you don’t have a neck, all power to you! If you want to grow huge biceps, go ahead! I actually find more muscular women very attractive. As long as you’re happy and in the gym lifting heavy, I’m with you on that! And if you can get huge and ALSO squat and deadlift several times your body weight, even better. The whole society will benefit of having more stronger people going around. And we need more muscle mommies anyways 😀 😀 😀

References:

1. Schoenfeld, B. J., et al. (2016). Effects of resistance training on muscular strength and body composition in obese prepubertal children. Journal of Sports Medicine and Physical Fitness, 56(6), 653-659.
2. Schoenfeld, B. J., et al. (2015). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. Journal of Strength and Conditioning Research, 29(10), 2909-2918.
3. American College of Sports Medicine. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 41(3), 687-708.
4. Schoenfeld, B. J. (2013). Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training. Sports Medicine, 43(3), 179-194.
5. Geliebter, A., et al. (2000). Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. American Journal of Clinical Nutrition, 66(3), 557-563.
6. Steele, J., et al. (2017). A biomechanical comparison of the traditional squat, powerlifting squat, and box squat. Journal of Strength and Conditioning Research, 31(5), 1354-1359.
7. Contreras, B., et al. (2015). An examination of the gluteal muscle activity associated with dynamic hip abduction and hip external rotation exercise: A systematic review. International Journal of Sports Physical Therapy, 10(5), 573-591.
8. McAllister MJ, Hammond KG, Schilling BK, Ferreria LC, Reed JP, Weiss LW. Muscle activation during various hamstring exercises. J Strength Cond Res. 2014 Jun;28(6):1573-80. doi: 10.1519/JSC.0000000000000302. PMID: 24149748.
9. Glassbrook, D. J., et al. (2019). Effect of barbell weight on the structure of the flat bench press. Journal of Strength and Conditioning Research, 33(8), 2096-2104.
10. Reinold, M. M., et al. (2010). Electromyographic analysis of the supraspinatus and deltoid muscles during 3 common rehabilitation exercises. Journal of Athletic Training, 45(6), 585-593.