All about female bodybuilding and categories

Why should women do bodybuilding? What female bodybuilding workouts are most balanced? Learn all about female bodybuilding!

Oddly enough, however, female bodybuilding has long been considered an absurd phenomenon, and the concepts of "woman" and "bodybuilding" are mutually exclusive: why should a woman take iron to lose weight, if you can just go on a diet?

Over time, the fair sex ceased to be content with just getting rid of fat, and now women all over the world strive to become beautiful not only due to weight loss, but also building a body - embossed, elastic and sexy.

Physiological predisposition

Nevertheless, prejudice is still strong and many girls are afraid to master bodybuilding training.

The main myth that more than one generation of bodybuilders is struggling with: having started bodybuilding, a woman will pump herself huge muscles and become like a man.

Women have long been considered weaker than men, and the reason for this is simple - hormones. Men have a much higher level of testosterone, a hormone that helps build muscle, while women have a higher level of estrogen, which can contribute to the accumulation of excess fat.

Even this information should be enough to distract women from fear of strength training, and to convey that it is much more difficult for them to build muscle than for men.

Another reason for womens reluctance to do strength exercises is that they simply want to lose weight and be in good shape, but not muscle.

Dear women, remember: muscle building through bodybuilding exercises will actually help maintain your metabolism at the proper level and will allow you to get rid of fat in problem areas.

Let us return a little to the history of this movement.

The history of female bodybuilding

female bodybuildingWhen it comes to actual sports bodybuilding, we can proudly say that over the past few years, women have made great progress in mastering female bodybuilding and fitness in the gym and on the stage.

The first competitions were held in the 1960s, but it was hardly a full-fledged bodybuilding competition. "Miss Build" stood in line with "Miss America" ??and were more associated with the external attractiveness of women, and less muscular.

The first competition that judged women by bodybuilding standards was held in 1978. 1980 was marked by the opening of the first national competitions by the National Committee for Physical Development (NPC), in the same year the first Deca Durabolin And Mistakes You Don’t Want To Make With Deca steroid online women's nomination was held in the most important competition among bodybuilders, Mr. Olympia.

Since then, many girls and women have been passionately working to achieve this world title - Miss Olympia. Sounds cool, doesn't it?

In the mid-1980s, sports gained great popularity thanks to advertising and, oddly enough, Playboy magazine. One contestant was even disqualified for 1 year for posing for this magazine, but a nude photo session brought invaluable benefits for this sport, demonstrating amazing bodybuilding results.

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In 2007, women learned to combine a graceful physique with an optimal amount of muscle. The competitors in the nomination Female Bodybuilding, with all their determination and strength, remain all the same women, so attention to their muscle mass is less noticeable than in men's competitions.

Female Bodybuilding Categories

Over time, the following categories stood out:


The goal of womens fitness competitions is to have an athletic appearance, the judges look at the figure from different angles.

Bikini Fitness

In this category, girls of smaller physique participate. Judges evaluate than in other categories and do not look for the same muscle mass in the fitness category).

Miss Bikini 2018 Angelica Teixeira - the ideal of the beauty of the female body.

Womens Physique

Participants Vumen physicist (formerly Women Bodybuilding - Women Bodybuilding) mainly work on muscle volume and bright relief.

Bodyfitness (Women Bodyfitness)

The category of bodybuilding, where special attention is paid to the proportional and harmonious development of the body. The bodybuilding division was formed by the IFBB bodybuilding federation only in 2002.

Differences in Female and Male Bodybuilding

Consider two key types of differences, physiological and professional.

Physiological differences

women bodybuildingThe training program for girls, if you really want to get the result, and not waste time, will clearly differ from the male version.

The differences between conventional male and female bodybuilding workouts are mainly in the emphasis on the muscles being worked out, the frequency and intensity of the exercises.

Otherwise, male and female organisms respond Strength training for weight loss at home. Exercises and program equally to training, and muscles are formed using the same methods.

Professional differences

The differences between regular workouts for those girls who just want to stay in shape and professional female bodybuilding workouts are also insignificant.

A training program for women who just want to tighten their muscles and stay in overall good shape will be similar for bodybuilders. from Minsk: I am 83, and my joints are as young as 20! Just mix in a glass a spoon of ordinary ... weight with my mother to exhaustion! Caution, 1 cup burns 3 kg of fat! Write the recipe ..

The process of forming a beautiful body, bringingelastic buttocks, the press and the hips for the beach season and the bodybuilding format are virtually the same. Bodybuilding - this is the process of creating the perfect figure, just professional bodybuilders do it longer and stronger.

For women who just want to get their body in good shape, there is a main tip: do not be afraid to form too many muscles. After all, the formation and especially muscle building is a slow process. You cannot just wake up one day and discover that your muscles have suddenly become too large.

Female bodybuilding workout

Your workouts should be aimed at building muscle mass and losing fat, this will help improve shape, increase muscle elasticity and tone, and help maintain the seductive curves of the female body.

Bodybuilding Workout for Women




Dumbbell bench press lying on a horizontal bench

  • 2 sets of 10 reps
  • Body Part: BREAST Equipment: Dumbbells

Dumbbell bench press on an incline bench

  • 2 sets of 10 reps
  • Body Part: BREAST Equipment: Dumbbells

Crossover Hands

  • 2 sets of 10 reps

Extending your arms while standing on the lower block

  • 2 sets of 8 reps
  • Body Part: TRICEPS Equipment: BLOCK


  • 1 set of 8 reps

Shoulder press in a cable simulator sitting

  • 3 sets of 10 reps

Frontal barbell lift above head

  • 2 sets of 10 reps

Breeding hands with dumbbells lying on an inclined bench

  • 2 sets of 10 reps
  • Body Part: BREAST Equipment: Dumbbells

We are sure that you have made the right decision and have already begun to choose which gym to train in. Let's move on to the topic of nutrition.

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Nutrition for girls in bodybuilding

Training in the gym is only part of the process of creating the perfect figure. Its culmination is happening in the kitchen, because what we eat can either enhance the effect of training or reduce it to nothing.

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How to eat a woman during bodybuilding training? The answer is our expert, Ksenia Ilkevich:

In the morning, it is advisable to consume complex carbohydrates. They provide you with energy for the whole day. As for the afternoon, there is an advantage in protein foods. You need to eat about 5-6 times a day in small portions. The main meals are 3-4, the rest are snacks. Two hours before training, do not consume food, the exception is sports nutrition. Also, after classes for 1.5 hours, try not to eat anything but sports food. And do not forget about the water! Drink enough water during the training and throughout the day. About 1.5-2 liters.

Use this example to create your own menu, guided by our balanced content tips.healthy proteins, fats andsimple and complex carbohydratesin the diet.

However, be prepared for the fact that in order to achieve maximum results during intense training, you may need to take sports supplements.

Sports supplements

The most common sports supplement is protein, which is also a concentrated protein. The functionality of the protein is wide: it will help burn fat, provide muscle growth, and simply maintain a healthy physical condition.

The intake of the vitamin-mineral complex is very important, because with physical exertion and diet the body does not receive the necessary amount of vitamins and minerals. BUTamino acidshelp muscles recover faster!

Protein isolate

It features a deep degree of purification from impurities. It contains less lactose and fat, but more pure protein. The intake of isolate is recommended for those who want to lose weight.

Fat burner

Designed to reduce excess body fat. Accelerates the breakdown of fat molecules and turns fat into free energy, increasing its consumption.

Glucosamine and chondroitin

Fills joints, ligaments and tendons with essential substances for prevention or recovery from injury

Vitamin and Mineral Complex

During intense physical exertion - vitamins and minerals are consumed by the body faster. They are also responsible for protein synthesis and are the engine of metabolic processes.

Amino acids

To quickly restore muscle fibers and provide the body with a sufficient amount of essential proteinogenic amino acids.

Relief training supplements for women

Syntrax | Nectar?

  • Third-generation self-dissolving serum of instant absorption without the content of fats and carbohydrates.
  • Category:


Category Details

Stir one measured spoon of powder in 300 ml of cold water. Reception is recommended in the morning after waking up, within 30-40 minutes after training and before bedtime.

BioTech | Thermo Drine Liquid?

  • It is a unique drink for burning fat, which is used before training, is absorbed very quickly and is effectively absorbed in your body immediately after consumption.
  • Category:


Category Details

Dissolve 10 ml of concentrate in 200 ml of water. Take 1-2 drinks per day. On training days - for 15 minutes. before training.

VPLAB Nutrition | Glucosamine Chondroitin?

  • Protection and prevention of joint diseases.
  • Category:


The daily norm is 2 tablets, which are recommended to be taken with food, while not forgetting to drink plenty of water.

VPLAB Nutrition | Daily 1?

  • Balanced and optimally selected vitamin and mineral complex VPLab "Daily 1", including 25 vitamins and easily digestible minerals.
  • Category:

VITAMIN MINERAL COMPLEX Primobolan dose - The Go-Getter’s Guide To Bodybuilding. The Real Truth About Primobolan dose Story In Sports

Category Details

1 caplet daily with meals, washed down with water.

Trec Nutrtion | Amino Max 6800?

  • Designed to quickly compensate for the amino acid deficiency that occurs after intense training and as a result of insufficient protein intake.
  • Category:


8 capsules immediately after training. On non-training days: 2 times a day, 4 capsules 30 minutes before meals.

The recommendations of sports nutrition are indicative. Before buying, we recommend that you consult with a specialist in the store.

Girls should not be afraid of sports supplements - these are not hormonal drugs, your body will change only for the better!

To control the process, be guided by how the clothes are sitting on you. The scales will not be able to give you an accurate assessment of the process, so use a mirror to understand when you have reached your desired physique.

Body Part, reps Body, reps Body Part, sets reps