5 Reasons To Prioritize Building Muscle as a Woman First

Want to know a fitness secret? Fat loss without building muscle as a woman is a dead end. If you reach your goal body fat but haven’t built muscle, you might not love what you see.

I learned this the hard way. After cutting, I hit my goal weight but still didn’t have the look I wanted. The advice? Get smaller, eat less, move more—but it wasn’t the solution.

A growing movement of coaches is pushing back against the idea that underfueling and chasing “lean” at all costs is the answer. This approach not only jeopardizes your health but also sabotages the physique you’re working so hard to achieve.

Building Muscle Shouldn’t Be Scary

For some reason, women are afraid of building muscle. Maybe it’s the outdated myth of looking “too bulky.” I never felt that fear—I grew up as an athlete and experienced firsthand the confidence and sculpted look that strength brings.

But I get it—four babies later, I’m far from my leanest, most muscular high school self. Still, building muscle is the key to achieving that strong, toned body, not something to shy away from. This is my goal for the new year, and I’m going to share five major reasons you should consider it too.

But First, Some Explaining

But Ellyse, didn’t you just write an entire series on getting lean and being in a calorie deficit? Yes, yes, I did. All of it still rings true as far as leaning out goes, but I realize I was doing it backward and that this is the most optimal way to build the physique of your dreams. As for my new year goal, it’s to disregard the opinion of people who are only concerned with image and/or don’t have the physique I desire. I want to build muscle and gain some serious strength. That will only happen if I let go of the idea that I need to get incredibly lean before I start a growth phase.

Because guess what? There is no timeline you can put on your health. Muscle is so much more than a means to look good and help move furniture for your elderly neighbors. With that, let’s dive into the five reasons to build muscle.

1. Building Muscle Boosts Metabolic Health and Longevity

More muscle equals an increased metabolic rate (BMR). What does this mean exactly? Well, it’s great news! It means the more muscle you have, the more your metabolism is revved up. AKA you burn more calories at rest. Your calorie needs will naturally go up because your muscles use more energy than other tissues.

Increased Insulin Sensitivity
When you prioritize building muscle as a woman, your body becomes better at managing blood sugar levels. This can lower your risk of developing type 2 diabetes and metabolic disorders. For women building muscle, this benefit is a game-changer for long-term health.

Reduced Risk of Sarcopenia
As we age, we naturally lose muscle mass—a condition called sarcopenia. The good news? Regular resistance training can slow or even reverse this process. Building muscle as a woman isn’t just about looking good; it’s about maintaining your independence and mobility as you age.

2. Muscle Shapes Your Body

You’ve likely heard women say, “I don’t want to get bulky.” But here’s the truth: building muscle is what creates that “toned” look many women desire. Without enough muscle, achieving a sculpted, lean body is nearly impossible.

Think of it this way: fat loss is like deflating a balloon. If there’s nothing underneath, it’s just empty space. When women focus on building muscle, they’re essentially creating the “framework” of their ideal physique. Muscle adds curves, shapes your legs and arms, and lifts your glutes—all while improving your posture.

3. Strength Training Builds Confidence

There’s nothing quite like the feeling of lifting heavier weights or mastering a new movement. Strength training empowers women in a way that cardio or restrictive dieting simply cannot. For women building muscle, the benefits extend far beyond physical appearance. It’s about feeling strong, capable, and resilient—both inside and out.

Confidence in Everyday Life
Whether it’s carrying groceries, chasing after kids, or conquering a challenging hike, building muscle makes daily activities easier. You’ll feel more capable and less reliant on others for physical tasks.

Mental Toughness
Strength training teaches discipline, patience, and the ability to push through challenges. These lessons translate into other areas of life, helping women build confidence in their abilities.

4. Building Muscle Enhances Fat Loss

Yes, you read that right! Building muscle as a woman doesn’t just help you burn more calories at rest; it also enhances fat loss. Muscle is metabolically active tissue, which means it requires energy (calories) to maintain—even when you’re sitting on the couch.

Afterburn Effect
When you lift weights, your body continues to burn calories long after your workout is over. This is called excess post-exercise oxygen consumption (EPOC). For women building muscle, this means you can enjoy a faster metabolism without spending hours on the treadmill.

Sustainable Fat Loss
Instead of relying on endless cardio or extreme dieting, focus on strength training and eating enough protein. This approach preserves your hard-earned muscle while promoting fat loss—a win-win for women building muscle and sculpting their dream physique.

5. Muscle Supports Hormonal Health

As women, our hormones play a significant role in our overall well-being. Strength training can have a positive impact on hormones like estrogen, testosterone, and growth hormone, all of which are essential for building and maintaining muscle.

Improved Bone Health
Resistance training increases bone density, reducing the risk of osteoporosis. This is especially important for women, as we’re more prone to bone loss as we age.

Reduced Stress
Exercise—especially strength training—releases endorphins, which can improve mood and reduce stress levels. For women building muscle, this means feeling better both physically and mentally.

Start Your Muscle-Building Journey Today

Building muscle as a woman isn’t just about aesthetics. It’s about improving your health, boosting your confidence, and creating a body that feels as strong as it looks. Whether you’re new to strength training or looking to take your workouts to the next level, the key is to start with small, consistent steps.

Here are some practical tips for women building muscle:

Prioritize Protein: Aim for 1 gram of protein per pound of ideal body weight to fuel muscle growth.
Lift Heavy: Don’t be afraid to challenge yourself with heavier weights.
Rest and Recover: Muscles grow during recovery, so prioritize sleep and rest days.
Track Your Progress: Keep a journal to track your workouts, strength gains, and body changes.

Building muscle as a woman is one of the best investments you can make in your health and happiness. So ditch the outdated myths and embrace the benefits of strength training. Your future self will thank you!