Bodybuilding for women went through several phases: Smooth, shapely symmetry in the early days; massive muscular development assisted by male growth hormones (some of these female bodybuilders looked more “male” than most men); to the present where highly defined muscle symmetry and overall development is displayed.  For today’s female bodybuilder, the emphasis is on a fully developed “female” body; well-conditioned, shapely, defined musculature, but not the massive sized attributed to anabolic steroids and human growth hormone.  These days at competitions, you will see a wide range of women; whether tall or short, white or black female bodybuilders all love the sport.

Female bodybuilding still involves lifting weights, but these women spend many hours performing other types of resistance exercises that will define their musculature rather than build huge, man-type muscles.  The female metabolism responds to exercise differently than does that of a male.  The hard exercise of female bodybuilders tends to condition, shape and develop their muscle definition, without developing the huge muscle size of the male bodybuilder.

Working out in the gym, performing cardio and running are the physical side of the female bodybuilder routine.  The other side of the coin is proper nutrition.  In order for the body to benefit the most from all that exercise, there must be a proper intake of protein, unrefined carbohydrates and fiber.  Supplements in the form of protein powders, vitamins, minerals and soluble oils can also make a contribution, though a properly balanced diet should contain a sufficient supply.

The final aspect of female bodybuilding is displaying all of that work in a manner that shows each part of the development to its best advantage.  Posing routines are developed that show the best sides of the female bodybuilder’s development, while minimizing any weaknesses.  The posing routines of the women tend to be more fluid and athletic than those of the men, who are just showing their development.  If you think you might be interested, look for a free female bodybuilder show or clinic in your area.

Testosterone is needed to build muscle, and since women don’t have as much as men, they can’t get as big.  This is a hotly debated topic in bodybuilding circles: should the sport support massive women who use steroids and supplements, or more feminine natural bodybuilders who are seen as being healthier and more marketable?

Women also need more body fat than men to support their reproductive organs.  This does not mean that women can’t be toned and still be healthy; instead they appear more toned while maintaining higher levels of fat.  Female athletes can have as much as 20% body fat, which may be heavy for a man, but is quite healthy for a woman.  For competition, female bodybuilders aim for 6-10% body fat, while men typically go for 3%.  This is not a maintainable level, with most of these athletes returning to more normal levels outside the competition season.

What kinds of exercises are used in female bodybuilding?

Despite some physiological differences, women can use the same strength training techniques as men.  Overall, it’s not much different than power lifting, with heavy weights lifted only a few reps, often “to failure,” when they are not physically capable of lifting the weight again.  Because symmetry is part of the “ideal” bodybuilder’s body, trainers will often work only on specific muscles to get a more even shape.  Surprisingly, workouts happen only three times a week to give the body some time to recover.

Cardio is important for building up the heart and lungs to support muscle building, but mostly takes a back seat to weight training.

What do female bodybuilders eat?

Alongside exercising, muscle gain and fat loss is mainly a matter of diet.  There are numerous bodybuilding diets, but most consist of the same food: one-third lean protein, one-third complex carbohydrates, one-third vegetables, and a small amount fat.  Small meals are eaten throughout the day to maintain a fast metabolism: this way the body is always in a building mode, not a fat-storing mode.  This diet has caught on with medical professionals as a healthy way to lose weight.  Even the Atkins diet, known for its massive amounts of meat consumption, has changed to be closer to this model.

Bodybuilders “bulk” and “cut,” eating a lot of food when they’re trying to build muscle, while scaling back some when trying to lose fat.