So, you’ve been hitting the gym hard, feeling stronger, and maybe even catching a glimpse of some new muscles in the mirror. And then, the thought pops up: “What if I took this to the next level?” Enter: bodybuilding.
But before you imagine living off chicken breasts and protein shakes, let’s break down what bodybuilding really involves—and why it might just be your next big adventure (minus the chicken obsession).
What’s the Deal with Bodybuilding?
Bodybuilding isn’t just a fitness routine; it’s a lifestyle overhaul. It’s all about sculpting your body through strength training—think of it as the ultimate art project, but with muscles. The goal? Not just getting bigger, but getting stronger, more toned, and more confident.
You don’t have to compete on stage to enjoy the benefits; all you need is dedication, strategy, and a love for lifting.
But before diving in, it’s a good idea to have about 1 to 2 years of consistent weightlifting under your belt. This time helps you build a solid foundation, master your form, and get into the groove of regular workouts and healthy eating.
Think of it as prepping for the big league—you want to be solid and confident before you start pushing towards those bodybuilding goals.
The Perks of Bodybuilding for Women
1. Stronger, Better, Faster: Okay, maybe not The Rock-level, but bodybuilding can seriously up your strength game. You’ll see those muscles pop and feel unstoppable.
2. Confidence Boost: When you see what your body can do, it’s hard not to feel like a total badass. Say hello to that newfound swagger.
3. Bones of Steel: Lifting weights isn’t just for show—it’s great for your bones, keeping them strong and reducing your risk of osteoporosis.
4. Revved-Up Metabolism: More muscle means more calories burned, even when you’re just Netflixing. It’s like having a built-in calorie burner.
5. Mental Toughness: Bodybuilding isn’t just about physical strength—it’s about pushing through challenges, setting goals, and proving to yourself what you’re made of.
The Trade-Offs: What You’re Really Signing Up For
1. Social Life? Consider It Reworked:
Bodybuilding requires a level of commitment that can seriously shift your social calendar.
You’re looking at spending 8-10 hours a week in the gym, and that’s before we even talk about meal prep, sleep, and recovery time.
Those brunches with friends? They might turn into protein-fueled sessions at home.
Nights out? Probably fewer of those, especially if you’re aiming to get those 7-9 hours of sleep every night. Influencers like Dana Linn Bailey have spoken about the sacrifices involved—she’s mentioned how her social life took a hit when she got serious about competing.
It’s not just about saying “no” to dessert; it’s about saying “no” to events that don’t align with your goals.
Sure, your true friends will understand, but don’t be surprised if your social circle starts to shrink.
2. The Protein Puzzle:
Bodybuilding isn’t just about lifting weights; it’s also about what you’re putting in your body.
To grow those muscles, you’ll need around 1.2 to 1.5 grams of protein per pound of body weight—so if you weigh 150 lbs, that’s 180-225 grams of protein daily. That’s a lot of chicken, eggs, and protein shakes.
But it’s not just about protein—your entire diet will need to be dialed in, which means meal prepping like it’s your part-time job.
Cooking for hours on a Sunday might not be everyone’s idea of fun, but it’s part of the deal unless you have the resources to outsource it.
3. The Mental Toll—Body Dysmorphia:
When you’re constantly scrutinizing your body for progress, it’s easy to fall into the trap of never feeling good enough. Even top influencers like Stephanie Buttermore have opened up about their struggles with body image, despite achieving their fitness goals.
Stephanie Buttermore – My Transition from Shredded to Healthy: 1 Year Later In this video, she talks about her transition from focusing on being extremely lean to prioritizing health and balance, which includes discussing the mental and physical challenges she faced during her bodybuilding journey.
The mirror can become both a motivator and a harsh critic, making you hyper-aware of every flaw, whether it’s real or imagined.
According to a study published in the
International Journal of Eating Disorders, body dysmorphia is a real concern among bodybuilders. The pressure to look a certain way can lead to unhealthy levels of self-criticism.
4. Hormonal Changes—It’s Not Just About Muscles:
Bodybuilding can mess with your hormones, especially if you’re cutting calories to get that shredded look.
Women might experience disruptions in their menstrual cycle—sometimes periods can even stop altogether, which is a sign that your body is under stress.
This isn’t just a small inconvenience; it’s your body telling you to pay attention.
5. Sleep is Non-Negotiable:
Recovery is where the magic happens, and that means sleep—7-9 hours a night.
It’s not just about hitting the gym hard; it’s about giving your body the rest it needs to rebuild.
Skimping on sleep can throw off your progress, mess with your hormones, and leave you feeling burnt out. No amount of coffee can replace good, quality sleep.
6. It’s a Full-Time Commitment: Bodybuilding isn’t just a hobby; it’s a lifestyle that demands serious time and energy.
The time spent in the gym by female bodybuilders varies depending on their experience level and goals:
1. Beginner: • Typically, beginners spend around 4-6 hours per week in the gym. This includes shorter sessions of about 45-60 minutes each, focusing on learning proper form, building foundational strength, and starting to increase muscle mass.
2. Intermediate: • Intermediate bodybuilders usually spend 6-10 hours per week training. Their sessions often last 60-90 minutes, with a mix of strength training, hypertrophy (muscle growth) exercises, and possibly some cardio.
3. Competitive: • Competitive female bodybuilders may spend 10-15+ hours per week in the gym. Their workouts can last 90 minutes to 2 hours or more per session, with a focus on progressive overload, muscle isolation, and meticulous conditioning. In addition to gym time, they often incorporate posing practice and may do fasted cardio sessions to fine-tune their physiques for competitions.
The commitment increases with each level, not only in terms of gym time but also in terms of lifestyle and dietary discipline:
You’ll be planning your meals, sleeping by 7-9 hours a night, scheduling workouts, tracking your progress, and making decisions based on your bodybuilding goals.
It’s a full-time commitment that will require you to rethink how you spend your free time.
The Bottom Line
Bodybuilding is transformative, no doubt. It can reshape your body, boost your confidence, and show you just how strong you can be—physically and mentally.
But it’s not without its sacrifices. It’s not just about the hours in the gym; it’s about the time spent planning, recovering, and sometimes missing out on things you once enjoyed.
If you’re not ready to make those changes, bodybuilding might feel more like a chore than a passion.
But hey, if you love the idea of getting stronger, building muscle, and feeling like a powerhouse without the full commitment of bodybuilding, there’s good news!
You can still achieve incredible gains through body recomposition or muscle gain training.
This approach only requires 3-6 hours a week in the gym and some moderate lifestyle tweaks. Best of all, you can still enjoy your social life and see incredible transformation with more moderate lifestyle changes. It’s a win-win! Ready to start your own strength journey?
Book a No Sweat Intro at Superpower Studios today and let’s chat about how we can help you reach your goals—without giving up your life outside the gym. https://superpowerstudios.com/
Citation:
Reference: Murray, S. B., Griffiths, S., Mond, J. M., Kean, J., & Blashill, A. J. (2016). Anabolic steroid use and body image psychopathology in men: Delineating between appearance- versus performance-driven motivations. International Journal of Eating Disorders, 49(6), 553-558. doi:10.1002/eat.22523
This study examines body image issues, including body dysmorphia, within the context of anabolic steroid use among bodybuilders, shedding light on the broader mental health challenges faced by those in the fitness community.