I know that this isn't a question that has a definite answer, but I will ask any way. I have read several articles about adding muscle. One article said that it was possible for a woman to gain about 1 lb of muscle a month, another article stated that it would take 6 wks to 2 months to gain 1 lb. and another article stated that the average woman could only gain about 5 lbs of muscle in 1 yr. The articles didn't really state how long you needed to workout each time or how many times a week. I'm 40 yrs old and work out with weights and weight machines 2 or 3 times a week for about 30 min. each time. Does anyone have any idea about how long it will take me to gain about 5 lbs of muscle at this pace? I also do other cardio work (walking, aerobics & so on) and ab work.
Another thing to keep in mind is genetics - some people are naturally more muscular than others. Also, as women get older, they lose muscle mass. While that shouldn't stop you from weight training (there are so many other benefits), you may not gain as much muscle mass as someone else.
Posts: 31 | Location: Hollywood, CA | Registered: March 17, 2004
If you are using free weights and doing your reps to "failure" you will build muscle. As for how much and at what rate, I have no idea.
As for weight/size. I'm also 5'3, medium build and I'm at 122 lbs. Right now I'm in a size 2/4. I've been stable with my weight for quite some time (almost 1 year) but I lost 2 dress sizes. I assume that's because I've been building muscle (and losing more fat). So, I would agree that just keep doing what you are doing with you exercise and eating well and your body shape will continue to change. I would bet that you'll get into the size 4 without having to reach that 112 lb number.
Based on personal experience, I'm going to have to say that it takes quite a while to gain muscle. At my most fit, I could maintain a steady weight and still be in the weight room 5 times a week and do cardio 4-6 hours a day. There wasn't a lot of fat to lose, and I did push my body to its limits, but rarely gained weight.
There were some teammates who weren't quite as strong that gained muscle much, much faster in trying to keep up with the pace I & some others set--however, that brought with it stretch marks (yes, like the guy weightlifters get), pain & overuse injuries.
It's my guess that we all have a basic point for muscle strength. To go beyond that requires very dedicated, very rigorous training. I've always had a very strong upper body and sturdy legs, and can lift more weight than my mom, even though she works at it harder than I do. If putting on muscle beyond that point is a goal for anyone, I'd imagine it takes a very skilled trainer and nutritionist team.
I worked with a woman who entered bodybuilding competitions and it was always a struggle for her to get beyond a certain point. She was very dedicated and very strict about her eating & working out, and it was still difficult.
That's not really an answer, is it?
D
Challenge Goals: *10 minutes of unplanned exercise five times a week *Gym time twice a week *Socialize at least once every two weeks.
Well Bee, I guess this one stumped everyone! LOL Like I said before, I knew that it was a question with no definite answer. It isn't that I want to "Bulk up", (I know that women don't gain muscle like men) I simply think that I need to add more muscle. I would like to know if the amount of work that I am doing is simply toning or am I adding more muscle? There was another thread where everyone was talking about height, weight & clothing sizes. I'm 5'3" myself, weigh 127 lbs & have a very small frame. I just got into a size 6 (barely, size 8 is a little loose.) I want to get to a size 4. About 15 or so years ago I was a size 4, but I weighed 112 pounds. I think that clothing sizes have changed some over the years. My goal "WAS" to get back down to 112, but now I think that I may be satisfied at a higher weight if I can get to size 4. I do need to loose a lot more fat, but I want to look healthy & really toned too. I'm not saying that I am all flab now, I can see muscles in my legs and I actually have some definition in my abs. I guess I'm just second-guessing my original goal. Hope you have a great day!
