Top 5 Signs of Gaining Muscle in Females

Gaining muscle in female- women working out with dumbell

Given the increased difficulty that’s associated with female muscle growth when compared to male muscle growth, the signs of gaining muscle in females may not be intuitive. Here are key things to look for.

Women are just at a hormonal disadvantage for muscle growth – there’s no getting around that fact! Testosterone is associated with muscle mass, and females just don’t have enough of it. However, for women who find the physical changes from weight lifting empowering and beneficial, having a good idea of whether or not you are actually building muscle can be hugely important. 

Not only that, it’s important to know if your resistance training is actually resulting in muscle gain. This article will provide the proper insight about whether or not you need to make changes to your exercise programming. For example, if you are performing major lifts with bad form, you’re likely not gaining as much muscle as you think, despite going up in weight.

So how long does it take to build noticeable muscle? Here are five reliable hints your body can give you of the signs of gaining muscle in females. 

1. Weight Gain, But No Waist Gain

If you’ve been lifting weights for a while and have noticed the scale go up, you’ve probably experienced confusion, fear, or both. After all, women tend to instinctually panic when they are getting heavier – especially if the purpose for weight training in the first place is to lose weight. 

So, if you find yourself asking “how do I know if I’m gaining weight or muscle?” There’s one big indicator you can check – waist circumference. When professional athletes have their body fat percentage tested, after the muscle measurements are done, they also will take the athletes’ waist circumference using a tape measure to factor it into the data. But why?

As the body gains mass from muscle, the most notable changes tend to be an increase in size of the legs and arms. However, as the appendages get bigger, the torso will typically get smaller since the abdominal muscles don’t take on mass nearly as dramatically. So, if you begin to see yourself gaining pounds, but losing inches around your waist, that’s a good sign that the gain is muscle gain. 

2. No Weight Gain, But Physical Changes

This is one of the biggest signs of gaining muscle and losing fat. Do you notice the number on the scale isn’t increasing, despite paying careful attention to your diet and pushing yourself in the weight room? Don’t panic! Lack of weight gain is actually a very fortunate sign of physical progress.

This is most common with people who are brand new to weight lifting or relatively untrained. But it can happen in more seasoned weight lifters as well. In some instances, the body will gain muscle, but it will lose some weight at the same time. Since muscle is more dense than fat tissue, even a slight gain in muscle with some fat loss will result in your weight evening out. Basically, the scale will hardly fluctuate despite your body going through some significant shifts in body composition. 

Using the “How Do My Clothes Fit” Method

So, how can you tell the difference? The best metrics are your clothes and the mirror. Does your reflection look different? Especially when you flex? Are your clothes fitting more loosely, especially around the waist? 

If you notice these objective changes to a significant degree, it’s likely you are gaining muscle and losing some fat as well! Remember, the scale can lie to you, but your body is much more honest. 

Another Way to Measure Body Composition

Depending on the type of person you are, you may just really need data to help you track your progress objectively. Especially if you are now unsure about trusting the scale after reading this piece. In that case, you might look into getting a DEXA scan. 

The good thing about this type of body composition test is that it is virtually an X-ray except instead of looking at your bones, it looks at your muscle and fat distribution. The beauty of it is, unlike body composition bathroom scales, it is not influenced by what you ate that day or how hydrated you are due to the imaging nature of the test. 

3. You’re Getting Stronger

If you notice you’re increasing your number of repetitions every other week and the amount of weight you can lift is increasing gradually every month, it’s safe to say that you are gaining some strength. 

Now, a big asterisk here: you need to make sure you are doing your resistance training with correct form. Males are commonly guilty of using momentum rather than strength to be able to say they can do lateral raises with 100 pound dumbbells. Not only are they not challenging their muscles enough to actually be building real strength, but this also puts them at a dangerous risk for injuring themselves.

Subpar form can also give females the illusion of getting stronger. Especially if you are still figuring out how to lift weights safely and efficiently, or don’t yet have the confidence to navigate the gym.  However, if you have sought out the right resources, be it video tutorials or a personal trainer, your increase in weight and reps is more reliable. This is a solid sign that you are gaining muscle as muscles just cannot grow stronger if they are not growing themselves. 

4. You Are Less Sore

What does soreness mean in terms of muscle growth? Well, contrary to popular belief, being sore doesn’t inherently mean you are gaining muscle. At the most basic level, it means your body is doing physical things that it doesn’t normally do. 

However, as you begin to get stronger and your muscles are able to handle the loads you are putting on them, this soreness will begin to subside. This is an excellent indication that your muscles are growing as they adapt more and more to your training. 

5. Better Posture

This is another sneaky benefit of weight training, especially to people who have desk jobs or similar jobs that require them to sit for the majority of the day. This posture can result in what is called Upper Crossed Syndrome, which happens when certain muscles in your upper body are weakened due to being in a mostly-seated posture throughout the day. This results in a slumping posture that many aren’t even aware they have. 

However, as your upper body and core muscles begin to strengthen as a result of full body weight training, this posture can improve dramatically. Trained muscles tend to stabilize the body, hold the spine upright, and improve your posture without you even trying! If your posture has improved since beginning weight training, it’s safe to assume you’ve likely gained some lean mass.  

Food to Gain Muscle for Females

So what promotes muscle growth in females? You can make lifestyle choices that can lower estrogen to keep testosterone high. This can be accomplished by doing the following:

The biggest changes you can make, however, to promote muscle growth is with your diet. Not only can a healthy diet help with maintaining a favorable body fat percentage, but your proportion of macronutrients is absolutely crucial if you want to gain weight from mostly muscle, rather than fat. 

Eat in a Calorie Surplus

First off, you should be in a calorie surplus, as the body cannot make muscle from nothing. Eating more calories than you are burning means your body will build and store more tissue with the excess energy. While this normally translates to fat gain in those who are sedentary, a calorie surplus paired with proper weight training can lead to different results. It can translate to the making of muscle tissue instead if resistance training is consistent and the calorie surplus contains the proper percentage of macronutrients. 

Be Aware of Your Macros

Sports dietitians typically recommend a distribution of 4 grams per kilogram of carbohydrates, 2 grams per kilogram of protein and 0.9 grams per kilogram for optimal muscle gain. The specific amount of calories you should consume in excess depends heavily on your individual weight and intensity of your activity. 

If you would like some professional guidance from a registered dietitian and personal trainer on what your specific calorie and macronutrient goals should be, check out my nutrition services. 

Generally, you want to focus on complex carbohydrates, healthy fats and sources of lean protein. For more specifics, check out my previous piece on increasing protein intake. It also isn’t a bad idea to time your meals properly. Certain macronutrients are more useful to your body composition and performance if timed around your lifting sessions in a way that allows you to perform at your full potential. When you can lift more, you can build more muscle. Combine this with a well-planned diet and you’re in a great spot. 

The Bottom Line on Gaining Muscle in Females

Hormonal differences make gaining muscle significantly harder for women than men, who have a naturally high level of testosterone. However, a combination of a solid training regimen and a carefully planned diet can make gaining muscle a lot easier than one would think. However, the signs of gaining muscle in females are easily missed, so keeping track of how much you’re gaining can be very confusing, especially if you don’t have access to body composition testing technology like a DEXA scan.

Pay attention to the physical signs mentioned above and continue to optimize your workouts. Also, take some time to pat yourself on the back for any strength improvements you’ve been able to accomplish, regardless of what your body composition is. 

As far as diet, a high-protein and overall healthful diet can certainly help you gain muscle. However, if you want to take the quickest route on your journey to gain muscle and strength, get individual counseling and guidance by checking out my services.

Fuad Al Qudsi, RDN, CPT