7 Rules For Women Looking To Get Toned

The New Year is here, and everyone looking to get back into fitness and chased their goals, if you are one of them then hopefully this will help! The fitness and health can be confusing at the best of times and its easy to get distracted. So we wanted to come up with as short list of thing to work on if you want to get fit, toned, and strong this year.

1. Strength Train 2-3 Times a Week

Consistency is your BFF here. You don't need to live in the gym — 2-3 solid strength sessions a week are enough to see real results. These sessions don’t have to be overly long; 45-60 minutes is plenty if you're focused and efficient. Prioritize big, compound movements like squats, deadlifts, presses, and rows. These exercises engage multiple muscle groups at once, helping you maximize your strength and efficiency.

Compound lifts not only build muscle but also improve coordination, stability, and overall body strength. If you’re new to these movements, start with lighter weights to get your form right. Once you’re comfortable, gradually increase the weight to keep challenging your muscles. Progressive overload — consistently pushing your limits — is key to muscle growth.

And guess what? These exercises are just as effective for women as they are for men (shocker, right?). Don’t feel like you need to stick to "safe" or "light" workouts. Push yourself, stay consistent, and you’ll see those gains roll in!

Pro Tip: Lift heavy enough so the last couple of reps feel challenging. That's where the magic happens!

2. Skip the "Special" Women’s Exercises

Let’s put this myth to bed once and for all: there are no "men's" exercises or "women's" exercises. Your muscles don’t care about gender; they respond to resistance, effort, and consistency, regardless of who you are. What works for men also works for women, and that means you’re absolutely free to bench press, deadlift, squat, and crank out pull-ups to your heart’s content. Don’t let stereotypes or outdated ideas limit what you think you can do.

These classic lifts are powerhouses when it comes to building strength, sculpting muscle, and improving your overall fitness. Unlike gimmicky "gender-specific" routines that tend to focus on light weights and endless reps, compound lifts are efficient, effective, and empowering. They engage multiple muscle groups at once, giving you the most bang for your buck.

If you’re worried about "getting bulky," relax. Building significant muscle mass takes time, consistency, and a lot of intentional effort. Instead, you’ll develop toned, defined muscles that make you feel strong and confident. Embrace the process and don’t let anyone tell you these exercises aren’t for you!

The only "special" thing you need is the right mindset: you belong in the weight room. Walk in with confidence, grab that barbell, and push your limits. Every rep and every lift is a step toward becoming the strongest, most capable version of yourself. So throw on your favorite playlist, chalk up your hands, and show that barbell who’s boss!

3. Eat Your Protein, Girl!

If muscle growth is the goal, protein is your bestie — and trust me, you’ll want to make it a priority. Aim for at least 1 gram of protein per pound of body weight each day. This isn’t just a number; it’s the fuel your muscles need to repair and grow stronger after those tough training sessions. Think chicken, turkey, fish, eggs, Greek yogurt, tofu, cottage cheese, protein shakes, and legumes — the protein possibilities are endless.

Protein helps rebuild those tiny muscle fibers that get torn during strength training, which is the key to making those muscles bigger and stronger. Without enough protein, you’re leaving gains on the table, and who wants that? Not us!

Need a practical tip? Plan your meals around your protein source. Start by deciding on your protein for each meal, and then build the rest of your plate with healthy carbs, fats, and veggies. Everything else is just the supporting cast that helps you hit your macros and stay satisfied.

And remember, variety is your friend. Mix up your protein sources to keep things interesting and ensure you’re getting a wide range of nutrients. Whether it’s a juicy steak, a colorful tofu stir-fry, or a quick protein smoothie, make sure that protein is front and center every day!

4. Minimize Cardio (Yes, Really)

Cardio has its place, but if building muscle is the goal, too much cardio can sabotage your gains. Excessive running, cycling, or endless HIIT sessions can eat into your recovery time, drain your energy reserves, and make it harder to build strength. When you do long-duration cardio, your body tends to prioritize endurance over muscle growth, and that’s not what you want if strength and muscle are your goals.

Instead, make strength training your main focus, and use cardio strategically. Short, efficient cardio sessions like brisk walks, quick jogs, or short intervals can actually support your fitness goals by improving heart health and aiding recovery without breaking down your muscle tissue. Think of cardio as the cherry on top, not the whole sundae.

Aim for 2-3 short cardio sessions per week if you enjoy it, keeping them around 15-20 minutes. Activities like incline walking, stair climbing, or short rowing intervals can be a great way to get your heart rate up without interfering with your strength gains. By keeping your cardio brief and intentional, you can enjoy the benefits without sacrificing those hard-earned muscles. Remember, balance is key!

5. Sleep — Like, A Lot

Sleep is the unsung hero of muscle growth, and it's more powerful than you might think. While you’re off in dreamland, your body is hard at work repairing and rebuilding those muscles you pushed during your workouts. This is when growth hormone is released, tissues are repaired, and energy levels are restored, all of which are crucial for muscle gains. If you’re not getting enough sleep, you’re leaving a lot of potential progress on the table.

Aim for 7-9 hours of quality sleep each night to give your body the time it needs to fully recover and grow. I know, I know — life gets busy, work is demanding, and Netflix beckons. But think of sleep as an essential part of your training program, not a luxury. Skimping on sleep can lead to slower recovery, stalled muscle growth, decreased strength, and increased risk of injury. Your body’s repair process is most efficient when you're well-rested, so prioritizing sleep means you’re prioritizing your gains.

To get the most out of your sleep, create a nighttime routine that promotes rest. Dim the lights, stay away from screens for at least an hour before bed, and keep your sleep environment cool and quiet. Even small changes like winding down with a book, taking a warm shower, or practicing relaxation techniques can improve sleep quality.

Remember, sleep isn’t just "rest" — it’s an active part of your muscle-building journey. Treat it like a workout: schedule it, protect it, and make it a non-negotiable part of your routine. When you wake up feeling refreshed, your body (and those muscles) will thank you!

6. Manage That Stress

Muscle-building isn’t just about lifting heavy things — your body needs to be in "recovery mode" to grow, and that’s where stress management comes in. When you're under chronic stress, your body releases higher levels of cortisol, a hormone that loves to mess with your muscle gains by breaking down muscle tissue, slowing down recovery, and even making it harder to burn fat. Plus, stress can mess with your sleep, energy, and motivation, which are all key to making progress in the gym.

To keep stress in check and support your muscle-building goals, you need to prioritize relaxation and mental well-being. Try incorporating activities like yoga, deep breathing exercises, or guided meditation into your weekly routine. Even taking a few minutes each day to practice mindfulness or stretch can make a big difference. And don’t underestimate the power of simple joys like listening to your favorite music, taking a walk in nature, or even laughing at funny memes or videos — laughter really can be the best medicine!

If you prefer more structured relaxation, consider scheduling regular massages, taking long baths, or engaging in creative hobbies like drawing or journaling. The key is to find what helps you unwind and make it a consistent part of your lifestyle. Reducing stress isn’t just about feeling better mentally; it’s about giving your body the environment it needs to recover, repair, and grow.

So, find your chill, protect your progress, and remember: the calmer you are, the stronger you can become.

7. Track Your Cycle (But Don't Stress Over It)

Your period can impact your energy levels, and it’s totally normal to notice shifts in how you feel throughout your cycle. However, you don’t need to completely overhaul your workouts every month unless you genuinely want to or feel it helps you. Many women feel stronger and more energized during the follicular phase (the first half of the cycle) when hormone levels are lower, while others find they need a bit more rest, recovery, and self-care during the luteal phase and PMS week.

It’s all about tuning into your body’s signals. Maybe you’ll find that during PMS, you prefer lighter weights, longer warm-ups, or a bit more stretching and mobility work. Perhaps you’re the opposite and enjoy powering through those days with your usual intensity. Both are completely valid! The important thing is to respect what your body is telling you while remembering one key truth: you’re not fragile. Periods might bring temporary changes in energy, mood, or strength, but they don’t make you weak.

You can absolutely train hard all month long. If you want to make minor adjustments based on your cycle, go for it. But if you feel fine sticking to your usual routine, that’s perfectly okay, too. Strength training isn’t off-limits at any point in your cycle unless you decide it is. Trust your body, stay consistent, and give yourself grace when you need it. In the long run, showing up and doing the work — even when you’re not feeling 100% — will keep you strong, resilient, and moving toward your goals.

Now, Go Build Those Gains!

There you have it: 7 simple, no-nonsense rules to build muscle and strength. Ditch the gimmicks, embrace the barbell, and fuel your body like the powerhouse it is. You've got this! But if you do have questions or feel like you need some extra help, don't be afraid to reach out and ask us for a hand.