Lean Bulking for Women: My Journey to Building Muscle Without Getting Bulky
I want to talk about lean bulking right now because it’s the phase of training I’m currently stepping into—and honestly, it’s my first time doing it intentionally. I’m finally giving myself permission to gain some muscle AND body fat right now, knowing I’ll shred it back down later.
In the past, I tried to do everything at once—cutting and bulking simultaneously—and it just doesn’t work. You end up burnt out, overwhelmed, and frustrated because your body can’t recover fast enough. For years, I thought I could “do it all.” But this time, I’m doing it differently—and with more purpose.
What Lean Bulking Actually Means
So, what does lean bulking really mean? In simple terms, it’s about building muscle through heavy lifting, while eating a bit more calories than you burn.
Instead of jumping 500 calories over maintenance, you might hover around 250 extra calories—just enough to give your body the fuel it needs to grow without putting on much unnecessary fat. You’re still prioritizing whole, nutrient-dense foods: fruits, veggies, proteins, and healthy carbs. But it’s mindful, intentional eating—not a free-for-all.
This approach helps your body work with you instead of against you. But even when women understand this (myself included), many still shy away from the idea. Let’s talk about why.
Why Women Are Scared of “Bulking”
Ok first of all, the word bulking itself is… just bad. It doesn’t sound empowering—it sounds... clunky.
For most women, and for myself, “bulky” has always been something we’ve been told not to be. I used to avoid this phase completely because I was afraid of looking bigger, or seeing the scale climb. Even though I wanted stronger glutes and toned legs, that little voice in the back of my head whispered, “Careful, you’ll look bulky.”
But here’s what I’ve learned: we need to rebrand bulking. Maybe we call it the fluff phase or the building era—something softer, something that doesn’t make us wrinkle our noses and walk away. Because while the word might be ugly, the process is beautiful. It’s what allows you to actually create the shape and strength you’re chasing.
And once I understood why it matters, everything changed.
🔬 The Science: Why a Calorie Surplus Matters
Let’s get into what’s really happening behind the scenes.
When you’re strength training, you’re literally tearing tiny muscle fibers. To repair and grow stronger, your body needs extra energy—aka, calories. Without that surplus, your muscles don’t have enough raw material to rebuild AND expand.
That’s why lifting weights and bulking are not the same thing. You can lift heavy for years and still not gain muscle volume if you’re eating in a deficit. On the flip side, if you want those curves and strength gains, you have to feed them.
It’s not about eating more junk, it’s about eating more fuel. And that’s where the lean approach comes in.
🥑 How to Lean Bulk the Right Way
Once I accepted that a bit of fat gain is part of the process, everything got easier. You can’t gain muscle without gaining some fat—it’s just biology.
But the difference between a “lean” and “dirty” bulk is all about food quality and mindfulness.
Stay consistent with:
✅ Whole foods
✅ High protein intake
✅ Balanced fats and carbs
✅ Hydration
✅ Minimal processed sugar
My Go-To High-Protein Meals & Snacks
To make this lifestyle realistic (especially when I’m training clients all day), I rely on easy, protein-packed options like:
Huel — quick, plant-based, and portable meal replacement shakes (with delicious flavors)
Protein powder + whey combo — helps me hit my macros
Greek yogurt with frozen blueberries — simple and sweet
Hearty soups + shredded chicken — my new cozy fall favorite
Eating enough is half the battle— and training smart is the other half.
🏋️ Training for Muscle Growth
To actually see results, you’ve got to train in alignment with your goal. During a lean bulk, that means lifting heavy and progressively overloading the muscles (slowly increasing your strength over time).
My personal split looks like this:
2–3 lower body days (glutes and legs)
2 upper body days (lighter weights, higher reps)
Each workout includes 5–6 movements, starting with my heavy compound lifts (6–10 reps). Then I finish with accessory work that refines shape and endurance.
And yes—I still add cardio, but not for fat loss. I do it for my heart health and because it challenges me mentally. It keeps me grounded.
Now, let’s talk about tracking progress, because this part can make or break your mindset during a bulk.
⚖️ Tracking Progress Without Losing Your Mind
Here’s the hard truth: the scale will go up. there’s no way around it. You’ll retain water, gain muscle, and a little fat. That’s part of the process.
Instead of letting that number dictate your mood, try tracking:
📸 Weekly progress photos
📏 Measurements (waist, hips, thighs, arms, etc.)
💪 Strength improvements in your lifts
These give you the full picture of what’s really happening. The scale can’t tell you how much stronger you’ve gotten—or how much muscle you’ve added.
But even knowing that, it’s easy to slip into old habits… especially around food and self-image.
Common Mistakes (And What I’m Learning)
Because I’m in this phase right now, I’m noticing how easy it is to get too comfortable.
For example, I used to limit myself to one latte a day. If I had a second coffee it was always black, with no extra calories. Now, if I have a second coffee, it comes with the works—milk, honey, collagen, sugar free sweetener, etc.—because “it fits.” 😅 It’s not wrong, but it’s a reminder that a lean bulk is still about structure. The goal is to eat more, yes, but not mindlessly.
The same goes for desserts. I have ice cream and cookies, but I stay mindful of portions.
How I Stay Confident When the Scale Goes Up
I won’t sugarcoat it—some days, seeing my clothes fit differently messes with my head. But when that happens, I remind myself:
“Your body is always changing. This is purposeful and temporary. I need this phase to get to my ultimate goal!”
Even after I’m already out the door and at the event, I may be feeling less than my best. I repeat the above statement to myself as many times as it takes.
For Anyone Thinking About Starting a Lean Bulk
If you’re brand new to lifting, start small:
2 full-body strength sessions a week
Add more as you recover faster
Focus on form and consistency
If you’re already lifting but scared of the scale, start with a tiny surplus—100 calories a day for a few weeks, then 200, then 300. You’ll still see progress, but at a pace your mind can handle.
Remember: slow progress is sustainable progress.
And if you need help making it all come together…
Final Thoughts + EmpowerHER Coaching
I’ve got you.
My EmpowerHER Coaching Program is designed to help you feel confident in and out of the gym. You’ll get:
✨ A personalized workout plan with video demos
✨ Nutrition guidance that fits your goals
✨ Ongoing support and community
✨ Weekly tips for mindset, fitness, and lifestyle
Whether you’re just starting out or looking for structured direction, I’ll meet you where you are.
👉 Apply for EmpowerHER Coaching by filling out the quick Coaching Assessment. We’ll hop on a call, chat about your goals, and get you on track to your strongest, most confident self.
I’m so excited to share this journey with you all. Because this time, I’m doing it intentionally—with patience, and purpose. 💕
