How to Start Bodybuilding for Women

Hire a coach: "One thing you definitely should invest in is a coach," says Snyder.
Don't just go for anyone who looks impressive on Instagram, though: "It's important
to do a lot of research so that you find a coach who can guide you with a good
training and nutrition plan. You're putting them in charge of your health."

Track everything: "Make sure you log your training so you can strategically
increase your weights over time," says Martinez. It's also super helpful to log your
food so you can keep track of your macros and calories. (Some of these weight loss
apps can help you track all that in one place.)

Don't ignore machines: "For beginner weight-lifters, it can be beneficial to use

machines as these keep the body in the proper place throughout the exercise," says
Martinez. If you're new to bodybuilding but have a good strength base, go ahead and
play with the free weights. "These typically engage more muscles that help stabilize
the body throughout an exercise’s range of motion," says Martinez.

Give yourself plenty of time: If you plan to compete, give yourself plenty of time to
build muscle and prep beforehand. "Everyone is different, but new competitors are
typically ready to compete after a 12-week intensive period," says Snyder.  "If you're
more consistent in your diet and training even in your off-season, you will not have to
take as long to prep."

Be patient: "There is a method to bodybuilding. It's progressive in nature and needs

an individually tailored plan," says Snyder. "When implemented properly, it will keep
you safe, be effective, and efficient. But increasing the size and strength of your
muscles takes time, takes effort and consistency." Strong biceps and glutes don't
grow overnight.

Keep upping the ante: "Like with any other training program, your body will adapt,
so it's crucial to test yourself regularly to make sure that you are adjusting the
weights, reps, and/or the amount of rest in between sets properly as you get stronger
to maintain or even increase the intensity of the workouts," says Martinez. (This is a
beautiful little thing called progressive overload training.)