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Ways to Build Muscles for Women Quickly

Ways to Build Muscles for Women Quickly

Your rear delts, or posterior deltoids, are one of the most important muscles in the upper body. However, many people tend to neglect and forget about these crucial muscles. Found on the rear side of your shoulders, training your rear delts is particularly vital for those who sit over a computer at a desk for eight hours a day. Strengthening this area can drastically improve your posture, stops your upper back from developing a hunch, and helps prevent shoulder imbalances that might lead to injury.

So, next time you’re exercising your upper body, try not to just focus on your chest, front delts, abs and back. Remember that the bits you can’t see in the mirror are just as important. Keep reading for our top six most powerful rear delt exercises, and say goodbye to underdeveloped back and shoulder muscles forever.

Understanding Muscle Building

Before diving into the methods, it's imperative that one understands the basics of muscle building. When you perform resistance training, you create small micro-tears in your muscle fibers. The body then responds by repairing these micro-tears, if done correctly over time the targeted muscles become stronger and larger. The rocket fuel behind this process is proper nutrition, adequate rest, and consistent training.

Effective Training Strategies

1. Strength Training

Strength training or resistance training is the cornerstone of muscle building. It involves exercises that are designed to improve strength and endurance. For effective results opt for compound exercises that target multiple muscle groups simultaneously, such as:

  • Squats: These work the quads, hamstrings, glutes, and core
  • Deadlifts: Engage the back, glutes, hamstrings, and core
  • Bench Press: Targets the chest, shoulders, and triceps
  • Pull-Ups/Chin-Ups: Strengthen the back, biceps, and shoulders

2. Progressive Overload

Progressive overload is essential for muscle growth, it involves gradually increasing the weight, intensity, or volume of your workouts to continually challenge your muscles. Emphasis however is put on the “gradual’ bit because a sudden increase or quick increase of a load or frequency could lead to injury. Progressive overload can be achieved by:

  • Adding more weight
  • Increasing the number of repetitions or sets
  • Reducing rest time between sets
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3. High-Intensity Interval Training (HIIT)

Incorporating HIIT can help build muscle and improve cardiovascular health. HIIT involves short bursts of intense exercise followed by rest or low-intensity exercise. This type of training can be particularly effective for burning fat while preserving muscle mass thanks to the metabolic stress that stimulates the release of anabolic hormones including those responsible for muscle growth.

4. Proper Form and Technique

Using proper form and technique is crucial to prevent injuries and maximize muscle activation. Proper form ensures that the weight lifted or particular exercise targets the specific muscle groups it is intended to target. When the form is incorrect, the weight is not lifted in the best way which means that muscles are not being worked to their full potential. Consider working with a personal trainer or watching instructional videos to ensure you're performing exercises correctly.

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Nutrition for Muscle Building

1. Protein Intake

Protein is vital for muscle repair and growth, keep in mind that proteins are the primary component of skeletal muscle, making up 80% of muscle mass. Following this one has to ensure a protein rich diet if they intend to increase muscle growth. Aim to consume 1.2 to 2.0 grams of protein per kilogram of body weight daily. High-quality protein sources include:

  • Lean meats (chicken, turkey, beef)
  • Fish and Seafood
  • Eggs
  • Dairy products (Greek yogurt, cottage cheese)
  • Plant-based proteins (beans, lentils, tofu)

2. Balanced Diet

In addition to protein, a balanced diet rich in carbohydrates and healthy fats is essential. Carbohydrates provide energy for your workouts, while fats support hormone production and overall health. Include a variety of fruits, vegetables, whole grains, and healthy fats (avocado, nuts, seeds) in your diet

3. Hydration

Staying hydrated is often overlooked but crucial for muscle function and recovery. It’s also worth noting that water is essential for muscle growth because it helps deliver the materials needed to build proteins and glycogen structures which are the body’s main energy sources.

Aim to drink at least 8-10 glasses of water per day, more if you're engaging in intense workouts. 

Importance of Recovery
Rest Days

Rest is when muscles repair and grow. Ensure you're taking at least one to two rest days per week to allow your body to recover. Active recovery, such as light walking or stretching, can also be beneficial.


While we are asleep, the human body produces hormones essential for muscle growth and repair. These hormones help build damaged muscle tissue and promote the creation of new fibers. This further cements the fact that adequate sleep is essential for muscle recovery and overall health. One should aim for 7-9 hours of quality sleep per night and establish a regular sleep routine to enhance sleep quality.


While not necessary for everyone, certain supplements can aid in muscle building. Some popular options include:

  • Protein Powder: Convenient way to meet protein needs
  • Creatine: Can enhance strength and muscle mass
  • Branched-Chain Amino Acids (BCAAs): May reduce muscle soreness and support recovery
How Embody Fitness Can Help

We offer personalized training programs tailored to your specific goals and needs. Our team of experienced and certified trainers provide one-on-one sessions, ensuring you get the most out of your workouts, re-assessments to monitor your progress,  along with nutritional guidance and recovery strategies to support your muscle-building journey.

Building muscle quickly as a woman involves a combination of effective training, proper nutrition, and adequate recovery. By incorporating strength training, ensuring progressive overload, maintaining a balanced diet, and prioritizing rest and recovery, you can achieve your muscle-building goals efficiently. Remember, consistency and dedication are key. Embrace the journey, and enjoy the empowerment that comes with building a stronger, healthier you.

Contact us now to schedule your free consultation and take the first step towards your fitness journey!



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