Muscle Definition That Makes People Look Twice

Since I haven’t quite mastered the art of mind reading, I was pumped to see the answers to the survey I conducted last week. Sure, as a personal trainer and group coach I have ideas about my readers’ true desires and roadblocks. But guessing is never a good idea when it comes to helping people reach their ideal body and health.

So what were the survey results and how do they affect you – a gal or guy who lifts (or aspires to)?

When you’re confident you can move without pulling a muscle, participate in your favorite activities, and generally trust your body to perform well, life is good. That’s most likely why many of you chose overall strength and conditioning you can feel proud of as one of your top desires for your training and body. I’ll talk much more about this in future posts.

Coming in at a very close second is (drum roll please)…

Muscle definition that makes people look twice.

Ah… my baby.

Muscle definition that makes people look twiceI love helping people build muscle. Muscle gives shape, balance, and proportion to your body. Muscle protects your body. Muscle burns calories. And muscle results from lifting weights, an act that is both beautiful and rebellious.

When you can build muscle and lose that last bit of body fat (another high priority among some readers), you’ve got muscle definition that makes people look twice.

Of course, building muscle is not an easy task for most women, especially after the beginner’s honeymoon is over. I personally didn’t build much appreciable muscle until I became a fitness trainer, as I discuss here.

Practicing What I Preach

In the last year, however, I’m floored by my bigger, more muscular booty. My shirts and sports bras fit tighter because my pectorals and delts are tight. For the first time in my life, I don’t feel like a small, slightly built woman who might break.

I’m generally the same size and weight, but I have more substance and I feel sturdier, and even more womanly. In fact,

Tweet: The more muscle I build, the more feminine I feel! (via @WorkoutNirvana)

So how do you get to that point – feeling lean and feminine yet “substantial,” with strong, sculpted muscles in all the places you want?

Getting to Mo’ Muscle Definition

When you look at someone and wonder how they achieved muscle definition that makes people look twice, you can assume consistency and commitment are major reasons. But it’s also accomplished by using the right methods and principles, like:

  • Bowing down to “less is more”
  • Recovering adequately
  • Varying the intensities
  • Eating clean 80% of the time

I could give you a formula for building muscle and strength. I could even give you a “workout every week.” But that’s not how I operate. (Plus a formula just isn’t the answer for women who are beyond the beginner stage of strength training.)

Training smart isn’t something you can learn by doing canned workouts. You need to understand why you’re doing what you’re doing and how to keep progressing. I have an in-person client who is building muscle with me but also wants me to educate her about how to train on her own someday. That is SMART. 

I talk a lot about building muscle right here. But new opportunities for learning and rocking results are coming.


In future posts I’ll reveal more of what my survey respondents spoke out about. With your help I’m now able to go forward with blog posts and projects more confidently, with your needs and desires in mind. Thank you!

This article originally appeared on

22 thoughts on “Muscle Definition That Makes People Look Twice

  1. You read my mind for sure! I just switched to upper/lower splits in order to sharpen up my shoulders and lift my booty for the warm weather to come! I want to show off in my tank tops and shorts. 🙂


  2. As always, you’re spot on girl!
    I’ve just started lowering my reps even farther after sticking to the 8-10 rep range for the past year or so.
    Periodization, here I come!


    • It’s so darn easy to get stuck in 8-10. I do it myself. We trainers need to spend the time creating our own programs too! Let me know how your progress goes!


  3. I gotta tell you right now in my marathon training I am at the stage, where since I lacked much consistency with my resistance I shouldn’t add a lot and IT IS KILLING ME! For the first time in my life I am chomping at the bit to get to lifting again. I hate the way I have lost some of my definition and I look forward to working on it. I won’t be putting as many insane miles in so I will have time and energy to focus on it. I want killer arms, abs, and a booty. 🙂


  4. Ah, less is more and the rest of your advice is so on-point too. Your muscle definition makes people gawk openly, not just look twice, so I’m excited so many women nationwide are going to benefit from your expert guidance!


  5. heya!! wow…..izzat picture up there YOU? wow. ummm….(blushes….)

    I am vey happy for your success. It is a pleasure to read your stories and feel the passion that you have come through in your posts. Keep up the great work!



    • You’re such an awesome friend Gene. We go way back on this journey (in internetz time, that is). We’re both making our way forward to have an impact on more people’s lives!


    • Thanks Tony, and yes as a runner you just can’t have it all (or in any endeavor, easily)! But strength training is crucial to helping you avoid injury and perform better so I hope to see you in one of my groups!


  6. Always love your posts & the info!!!! Of course what works for one does not always for another so you know me & I don’t always fit into yours or Tamara’s workout routine but that is what makes us unique! 🙂


    • Hi Diane! Lean and Strong is set to begin June 23rd and Fierce Definition will restart in early July, by my estimation. Be sure to subscribe to my newsletter to get updates, and let me know if I can help you in the meantime :).


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