How To Gain Muscle Mass For Skinny Females- Best Tips At Home

How To Gain Muscle Mass For Skinny Females

Mostly skinny females are described as underweight and rarely have muscle mass on their bodies. They have a narrower bone structure with shorter heights. People call them weak as they have no capabilities of strong weight lifting.  Are skinny females worried about gaining muscle mass? You don’t have to be concerned since we will provide you with tips on how to gain muscle mass for skinny females.

Muscle mass is the number of muscles in your body. It plays a vital role in each one of our lives as it is said if the muscle mass is lower it affects the overall health. Lower muscle mass can lead to more complications after an operation, longer stay at hospitals, and a much shorter length of lifespan. It should be acceptable that a perfect skinny body can be transformed into a skinny muscular body in females. Skinny body goals can be achieved by following the tips and proper guide. The fit muscular women are always capable of being independent in their normal daily life as they never seek help from others to lift a heavy package or to remove bulky items from the rack. 

How To Gain Muscle Mass For Skinny Females

Tips To Gain Muscle Mass For Skinny Females

Tips To Gain Muscle Mass

When the aim is to build muscle mass the focus is mainly on two areas. Firstly the focus is on how to gain weight to build muscle. However, another area that is focused on is when the muscles are built and how to strengthen them. Before starting the development of muscles all skinny females should research how many body muscles females require according to their age. 

There are tips on how skinny females can be fit muscular women so follow these tips for skinny to muscular women change. 

1. Workout


Workout is physical exercise or training by any person with a different motive. Here the motive is to gain muscle mass. Females should do workouts under a certified trainer to do different exercises with perfect posture. The warm-up session, proper use of machines, and the rest between the sessions is a key to a great workout. 

In the beginning, Fitness trainers always recommend starting with resistive training so that muscle heads can step out of their comfort zone so that strength can be built. Then it is recommended to put a little more effort than before. This is called progressive overload. At this stage muscle heads start to lift the weight. One should not pick extraordinary heavy weights on the first days. Women should be slow during the process and start lifting the weight gradually. Sometimes there is a concern among women that muscles will give them manly looks. However, this is not true. The third step of the workout is to accomplish the goal of performing a full-body workout. A full body workout includes different exercises like: 

  • Push-Up: This primarily works on the triceps and chest. It helps in pushing up different muscles around the body which play a major role in muscle mass. 
  • Body Weight Squat: This exercise strengthens muscles in the lower body. It focuses on the muscles like the hamstrings, and quadriceps. 
  • Inverted Body Weight Row: it is the perfect addition to the full body workout exercise as it in aids making the upper body strengthening. 
  • Pull-up And Chin-up: these work to build up your whole body by giving support to the weight of the body. 
  • Barbell Back Squat: this particular exercise ensures strengthening muscle on your legs and makes you skinny but toned. 

There are also many more kinds of exercise to focus on some particular part of the body for muscle gain. Trainers suggest many workout plans too for female muscle weight gain. These are the best workouts for skinny girls for muscle building.  Here is some mentioned skinny girl workout plan.

Workout Plan 1

  • 20 Bodyweight squats. 
  • 10 Push-ups. 
  • 10 Walking lunges  
  • 10 Dumbbell rows  
  • 15 Second Plank. 
  • 30 Jumping jack 

Workout Plan 2

  • 8 Halos (each side) 
  • 10 Goblet Squats 
  • 8 Overhead Presses (each side) 
  • 15 Kettlebell Swings 
  • 8 Bent Over Rows (each side) 
  • 6 Front Rack Reverse Lunge (per side)

Food And Calories Intake

Food And Calories IntakeBuilding muscle mass is a process that requires higher energy levels. Higher energy levels can be produced if calorie intake is in good amounts. Women mostly misunderstand that if they will eat more they will be fat. However, the key is to gain weight slower because if you gain weight rapidly it indicates that you are gaining fat rather than muscle. So patience is the key. Women who want a skinny lean muscle body should intake calories and burn them simultaneously too. It is advised women should consume 15 calories per pound depending on the body to maintain the weight. 

The diet consists of three primary important areas in each diet. Firstly, Protein builds the muscles and repairs them after the intense workout. Secondly, Carbohydrates provide energy to the body. Lastly, Fat that helps the functions of the body. 


RestSleep is very important in building muscle mass. Trainers say that if there are irregular patterns of sleep will eventually lose muscle mass. According to research, two people were sleeping for different numbers of hours. One person was sleeping for 5.5 hours. However, the other person was sleeping for 8.5 hours. The research proved that a person sleeping for 5.5 hours has 60% less muscle mass. The other person who was sleeping for 8.5 hours had 40% more muscle mass. If you sleep well you are more active and the energy is boosted in your training session. If the priority is muscle mass then simultaneously give priority to your sleeping patterns too as when you are asleep the glucose in the muscles is stored which is known as muscle glycogen. It produces more energy if compared to the glucose coming directly from the blood. 

Signs Of Gaining Muscle Female 

Signs Of Gaining Muscle Female

After the workout and higher calorie intake now it’s time to see the results whether the efforts and the hard work were worth it or not. You may also be interested in how to get the perfect female body shape. This can be accessed in many ways like: 

  • Day-To-Day Activities Are Easier: When your body is in habit of the workout, your everyday tasks get easier. Climbing stairs, running errands, or carrying groceries doesn’t require much effort. 
  • Posture Is Strength: when you are doing a full-body workout, you are constantly working on the back and neck. This helps to improve your posture and you will be straight when you sit as the spine is more stable now 
  • Clothes Fit Differently: As you will be more into gaining muscle mass, you will change notice that your clothes will start fitting you differently. Your sleeves around your arm will get tighter. You will see your pants and trousers lose on you. Rapid change always comes on the waist. 
  • Workouts Are Easier: As the body will be habitual to the workout session, the workout will be trouble-free for you. It doesn’t mean that training will get easier but your body can react according to your needs. You will be able to lift heavy weights, thus it will motivate you. Now the workout will be exciting for you and you will enjoy the whole process. 
  • Receiving Compliments: within 4 to 6 weeks if you start receiving compliments about your strength, improved performance, or increased muscle size, this means that people can naturally see a vital change in you. You can always compare your older photographs to the current ones. 

Meal Plan For Skinny Girl To Gain Weight

Meal Plan For Skinny Girl To Gain Weight

The meal plan to gain weight is not specific. it is suggested to have a lean diet that consists of protein, carbohydrates, and fats. It is recommended to have eggs, meat, dairy products, and fish for protein intake. Carbohydrates can be consumed through oats, dark chocolates, cheese, bananas, etc. Nutritionists also suggest that to eat higher energy-dense food like nuts, higher-dense dairy, or grains. 

Frequently Asked Questions

Each woman has a different time to build muscles. Muscle mass depends on many factors like body size, body composition, and hormones. Each body reacts to the changes in the body differently. 
Any girl first makes the aim that how much muscle they want. They can start the workout gradually and have a diet full of calories to build muscles. 
You are not getting weight because you are not fusing on diet. Calorie intake doesn't mean having a jar full of cookies rather it is meant to have a lean diet with a ratio of carbs, protein, and fat.


Skinny muscle body is achieved through these tips and slim muscular build with these workout plans. mass for skinny females is not a very difficult task. Consistency should be maintained in the workout sessions as the body takes time to grow and change. Women should not fear big arms or legs. Although in appearance there is a drastic change in females being bulky before and after. After reading this we hope you understand workouts for skinny to muscle women. But in the end, lean bodies will make them stronger and healthier. You will be healthier mentally too with less stress.   

About the author

Amelia Robert

My name is Amelia Robert, and I am the co-founder and author of the website For the past seven years, I’ve been a certified personal trainer. I am really passionate about assisting women and men in achieving sustainability and happiness in their lifestyles, all while making progress in their own fitness journeys! My goal is to deliver the most accurate information in a way that motivates you to take an active role in your health and fitness journey.

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