You might have seen the term “Muscle Mommy” making rounds on social media platforms such as TikTok, Instagram, Snapchat, and others. If this workout trend has left you confused, this post will help you figure out who is “Muscle Mommy,” what is a Muscle Mommy workout, and other relevant details.

There are numerous muscular women on social media platforms who like to call themselves ‘Muscle Mommy’ but do they fit into the definition of this internet slang? You can decide by yourself once you know the origins of this term and the reason behind its growing widespread usage.

What is the Meaning of “Muscle Mommy?”:

“Muscle Mommy” is an internet slang term that refers to a woman who regularly engages in strength training and bodybuilding exercises, and boasts their power and muscular physique proudly. This phrase has its roots in fitness and motherhood communities and has been widely adopted by women on social media.

Fitness enthusiast ladies like to use these term to showcase their healthy lifestyle and fitness levels. These women, a.k.a Muscle Mommies, have a well-developed physique with visible muscle definition due to regular strength training, powerlifting, or bodybuilding exercises.

This also results in them developing a more confident personality. So, the term may also be used for people to indicate women who are empowered, gutsy, and proud of themselves.

Who is a Muscle Mommy?

Any woman who regularly goes to the gym, builds and maintains muscle mass, and proudly shows off her physique can be called a “Muscle Mommy.” That’s why you can find numerous girls on social media platforms such as Instagram, TikTok, Twitter, and others using this term with their gym or workout-related posts.

Sometimes, the term “Muscle Mommy” is also used for mothers who like to go to the gym and do strength training exercises. Initially, it was used for this purpose only but gradually evolved to be used for strong women, regardless of their motherhood, due to its surging use on social media platforms.

Usually, a ‘Muscle Mommy’ can be seen hitting the gym regularly, lifting heavy weights, flexing their muscles, and eating protein-rich food. It has now become a widely growing trend among modern women.

How to Become a Muscle Mommy?

If you aspire to become a ‘Muscle Mommy’, the routine is straightforward but pretty challenging. The first thing that you’ll have to do is start visiting the gym regularly and focus on strength training exercises. Your goal will be to build muscle mass, maintain it, and develop strength through heavy lifting.

Once your physique is well-developed and muscular, you can focus on working on your personality. Your inner self needs to be confident, brave, and courageous to justify the term.

A lot of people think that being a mother is crucial to becoming a Muscle Mommy but it’s not true. Having a good workout routine, a clean and nutritious diet plan, and being independent in life choices are some of the key requirements to become a Muscle Mommy.

Muscle Mommy Weekly Workout Routine:

An excellent workout routine is a must for any aspiring Muscle Mommy. It should focus on strength training exercises to build muscle mass and power to attain an overall admirable physique. However, most women don’t have time to hit the gym 6 days a week to achieve these goals.

That’s why, we have created this ‘Ultimate Muscle Mommy Workout’ for women to build a muscular physique with just 4 workout days in a week. You can also perform this plan 2 or 3 times a week when you are super busy. Let’s have a look at the training regimen that you’ll have to follow:

Day-1: Upper Body:

Exercise

Set/Rep

Load

A1) DB Lateral Raise	3 x 15	8 RPE
B1) Incline Bench Press	3 x 8	7 RPE
C1) Lat Pulldown	3 x 8-10	8 RPE
D1) Push-Up	30 (complete in the least number of sets)	Bodyweight
E1) Seated Cable Row	3 x 12-15	8 RPE
F1) Lying Triceps Extension	2 x 10-15	9 RPE
F2) Barbell Curl	2 x 8-12	9 RPE

Day-2: Lower Body:

Exercise

Set/Rep

Load

A1) Hip Thrust	3 x 8, 1 x 15	8 RPE
B1) Bulgarian Split Squat	3 x 10	8 RPE
C1) Romanian Deadlift	3 x 8-10	7 RPE
D1) Lying Leg Raise	3 x 10-15	Bodyweight

Day-3: Upper Body:

Exercise

Set/Rep

Load

A1) Face Pull	3 x 12-15	8 RPE
B1) DB Bench Press	3 x 8-10	8 RPE
C1) Machine Row	3 x 8-10	8 RPE
D1) Seated DB Overhead Press	3 x 10-12	8 RPE
E1) Lat Pulldown	3 x 12-15	8 RPE
F1) Triceps Pushdown	2 x 10-15	9 RPE
F2) Incline DB Curl	2 x 8-12	9 RPE

Day-4: Lower Body:

Exercise

Set/Rep

Load

A1) Seated Leg Curl	3 x 10 + 10 partials lengthened position on last set	8 RPE
B1) Tempo Back Squat	3 x 8 (4 sec down)	50% 1RM
C1) Single Leg Hip Thrust	3 x 10-12	8 RPE
D1) Decline Sit-Up	3 x 5-10	Bodyweight

This training regimen alternates between upper and lower body split twice in a week. If you are busy and don’t want to visit the gym four times a week, you can also do two days of upper and lower body, followed by a rest day, and then another day of a full-body workout to turn it into a 3-day a week plan.

7-Day Muscle Mommy Protein-Rich Diet Plan:

It’s a known fact that women need to eat more protein than men to build muscle and maintain muscle mass. This is due to the 20 times lower levels of testosterone synthesized in women as compared to men. That’s why we are sharing a ‘Muscle Mommy Diet Plan’ here catered specially to stunning ladies looking to build bodies.

Day-1:

Breakfast (402 calories, 26 g protein):

• 1 serving Chocolate-Peanut Butter Protein Shake

A.M. Snack (219 calories, 24 g protein):

• 1 cup low-fat plain Greek yogurt
• 1 cup sliced strawberries

Lunch (362 calories, 17 g protein):

• 1 serving Turkey BLT Wrap

P.M. Snack (200 calories, 16 g protein):

• 1 cup edamame in pods

Dinner (316 calories, 21 g protein):

• 1 serving Stuffed Cabbage Soup

Daily Totals Macros: 1,498 calories, 103 g protein, 131 g carbohydrates, 28 g fiber, 60 g fat, 1,585 mg sodium

Day-2:

Breakfast (402 calories, 26 g protein):

• 1 serving Chocolate-Peanut Butter Protein Shake

A.M. Snack (111 calories, 6 g protein):

• 1 ounce Cheddar cheese

Lunch (316 calories, 21 g protein):

• 1 serving Stuffed Cabbage Soup

P.M. Snack (154 calories, 5 g protein):

• 20 unsalted dry-roasted almonds

Dinner (511 calories, 34 g protein):

• 1 serving Creamy Chicken Noodle Casserole

Daily Total Macros: 1,495 calories, 93 g protein, 118 g carbohydrates, 25 g fiber, 73 g fat, 1,522 mg sodium

Day-3:

Breakfast (298 calories, 20 g protein):

• 1 serving Easy Loaded Baked Omelet Muffins
• 1 slice whole-wheat toast

A.M. Snack (209 calories, 7 g protein):

• 1 medium apple
• 1 ounce Cheddar cheese

Lunch (482 calories, 35 g protein):

• 1 serving 10-minute Tuna Melt
• 1 medium pear

P.M. Snack (163 calories, 4 g protein):

• 8 walnut halves
• 1 medium peach

Dinner (350 calories, 29 g protein):

• 1 serving One-Pot Garlicky Shrimp & Spinach
• 1/2 cup cooked brown rice

Daily Total Macros: 1,492 calories, 95 g protein, 148 g carbohydrates, 26 g fiber, 62 g fat, 1,939 mg sodium

Day-4:

Breakfast (402 calories, 26 g protein):

• 1 serving Chocolate-Peanut Butter Protein Shake

A.M. Snack (160 calories, 8 g protein):

• 1 medium pear
• 1/4 cup low-fat cottage cheese
• 1 tablespoon unsalted roasted pumpkin seeds

Lunch (381 calories, 34 g protein):

• 1 serving 10-minute Tuna Melt

P.M. Snack (100 calories, 8 g protein):

• 1/2 cup edamame in pods

Dinner (466 calories, 49 g protein):

• 1 serving Chopped Power Salad with Chicken

Daily Total Macros: 1,510 calories, 126 g protein, 124 g carbohydrates, 29 g fiber, 57 g fat, 1,649 mg sodium

Day-5:

Breakfast (288 calories, 20 g protein):

• 1 serving Easy Loaded Baked Omelet Muffins
• 1 slice whole-wheat toast

A.M. Snack (200 calories, 16 g protein):

• 1 cup edamame in pods

Lunch (293 calories, 23 g protein):

• 1 serving Salmon-Stuffed Avocados

P.M. Snack (114 calories, 12 g protein):

• 1/2 cup plain low-fat Greek yogurt
• 1/2 cup blackberries

Dinner (601 calories, 40 g protein):

• 1 serving Pesto Salmon
• 3/4 cup cooked whole-wheat bow-tie pasta

Daily Total Macros: 1,496 calories, 111 g protein, 100 g carbohydrates, 29 g fiber, 75 g fat, 1,785 mg sodium

Day-6:

Breakfast (376 calories, 12 g protein):

• 1 serving Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes

A.M. Snack (210 calories, 5 g protein):

• 1 medium banana
• 1 tablespoon natural peanut butter

Lunch (293 calories, 23 g protein):

• 1 serving Salmon-Stuffed Avocados

P.M. Snack (200 calories, 16 g protein):

• 1 cup edamame in pods

Dinner (418 calories, 33 g protein):

• 1 serving Baked Cod with Chorizo & White Beans
• 3/4 cup roasted sweet potatoes

Daily Total Macros: 1,497 calories, 89 g protein, 160 g carbohydrates, 35 g fiber, 58 g fat, 1,795 mg sodium

Day-7:

Breakfast (376 calories, 12 g protein):

• 1 serving Breakfast Peanut Butter-Chocolate Chip Oatmeal Cakes

A.M. Snack (210 calories, 5 g protein):

• 1 medium banana
• 1 tablespoon natural peanut butter

Lunch (362 calories, 17 g protein):

• 1 serving Turkey BLT Wrap

P.M. Snack (206 calories, 7 g protein):

• 1/4 cup unsalted dry-roasted almonds

Dinner (365 calories, 25 calories):

• 1 serving of Lemon Chicken Orzo Soup with Kale
• 1 slice whole-wheat baguette

Daily Total Macros: 1,519 calories, 66 g protein, 172 g carbohydrates, 24 g fiber, 64 g fat, 2,189 mg sodium

Note: You can also customize this weekly meal plan according to your goals (bulking or cutting). For instance, just omit some of the items such as peanut butter to lower the caloric intake or add supplements like protein shakes to increase the amount of protein in this diet.

Final Thoughts:

Muscle Mommy is now more than a regular social media trend. It has evolved to grow into a lifestyle for strong and courageous women who possess the power to break societal norms and pursue their dream bodies. Hence, the fitness enthusiast ladies call themselves ‘Muscle Mommy’ while flexing their physique.

Whenever you find one on social media, don’t forget to compliment them for their hard work. It’ll make their day. That’s all for this guide. If you have any doubts or queries regarding anything mentioned here, feel free to use the comment box. We’ll be glad to help you more.

FAQS:

Here are the most frequently asked questions about ‘Muscle Mommies’:

What does ‘Muscle Mommy’ mean?:

The term ‘Muscle Mommy’ is an internet slang that is widely used on social media platforms and is used for women who regularly go to the gym and flex their muscular bodies. These ladies are generally proud of their physique and love to show it off on social platforms with #MuscleMommy.

How to become a Muscle Mommy?:

To become a Muscle Mommy, a woman has to make crucial changes to her lifestyle. Firstly, she has to start visiting the gym regularly and perform strength training exercises. She also has to consume a clean protein-rich diet to build and maintain muscle mass. Eventually, she’ll evolve into a confident Muscle Mommy.

Can women build muscle naturally?:

Yes, women can build muscle naturally without relying on external testosterone as their muscle synthesis is based on growth hormone and IGF-1. However, they need to work harder than men to gain and maintain muscle mass due to a lower baseline muscle mass compared to men.

Is there a male equivalent to ‘Muscle Mommy’?:

Gym Bro, Chad Guy, Muscle Monster, Dumbbell Dad, and Gym Hunk are some of the internet slang used for men as an equivalent to Muscle Mommy. Out of these, only Dumbbell Dad and Muscle Monster satisfy the alliteration (the use of the same letter or sound at the beginning of words that are close together), as seen in Muscle Mommy.

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