Physique help? Should I do more strength training?

user20012001

Hey everyone! I am F25 and 5'4 in. Not sure of my exact current weight, but its about 115-120 lbs. I wanted some tips on how to get more visible musculature, as well as some general strength training advice. I attached some current pics to help. I currently train about 5 hours cardio a week (swim, bike, run) and do about 2 strength training sessions for about 30 min- 1 hour max. I want to get more visible muscle on my legs and arms, especially. Do I need to "bulk" first, or simply add more strength training? Or can I just lean out a little more? Admittedly, I don't do much lifting as I enjoy cardio more. Also, welcoming beginner lifting tips or places to start. Thanks in advance!

dtcsmith26

If you are interested in building muscle mass you absolutely need to up your strength training. Targeting certain areas in strength trading can also help your cardio endurance and injury prevention. More muscle burns more calories it’s a win win !

Retroguy2000

You would need to lean bulk and lift more frequently, and with progressive overload. Also, high protein.

Say you wanted to add five pounds of muscle, to pick a random number. You're going to have a very hard time gaining five pounds of muscle with your lean build, without gaining about five pounds of weight. Muscle needs fuel to build. Which means a calorie surplus. Adding about 200 calories daily is good. Do more lifting, do it before cardio too (except for a cardio warmup to start the session).

AnnPT77

I'm F69, for context, 5'5", 130lbs. Retro above is a way better source of weight training advice than I am. I might know a little more about femaleness and health, though. 😉

All his advice is good above, but I want to add a few things:

1. With your goals and current situation, I'd completely rule out the "lean out more" option. You're already slim and lean. For health, women need a certain amount of body fat, and while you're still above the minimum, going further on that path isn't your best route to health or appearance. Adding muscle will be better.
2. As a bonus, adding more strength training will improve your cardio activity performance - your swim, bike, run performance.
3. Working on muscle gains at your current age will have health and quality of life benefits lifelong, assuming you get some good habits going and keep them up. I'm an on-water rower. One of the women I row with regularly just turned 79. Her body looks 50s at most. She can row in boats with men/women many decades younger than she or I am - people in their 20s/30s - and keep up fine. She started strength training regularly and seriously in her 30s, and has continued regular training ever since. Do it: Your future self will thank you a thousand times over.

You asked for beginner advice. There are a couple of threads here that may be helpful, in addition to personalized replies you get on this thread:

https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

https://community.myfitnesspal.com/en/discussion/10920257/how-to-set-up-a-weightlifting-routine

AnnPT77

Here's a third one that it wouldn't let me add to the post above:

https://community.myfitnesspal.com/en/discussion/10877279/30-tips-to-increase-strength-training-intensity

user20012001

https://community.myfitnesspal.com/en/discussion/comment/48730181#Comment_48730181

Thanks!

mar_sbar

Hi, kudos for taking those first steps for strength building. Like Retroguy said, a moderate caloric surplus will be important for gaining muscle (hypertrophy). Some fat gain will be inevitable, but it should be manageable with your diet and your cardio work. If you know your TDEE, you can use that caloric maintenance amount to determine what your specific surplus amount will be.

Training-wise, a full body workout 3 times a week will be sufficient for muscle building. Focus on the big compound exercises like bench press, deadlift, squat, overhead press, rows, and wide grip pull ups. They will target multiple muscle groups. Using progressive overload and time under tension will be key. Hope that all helps.