What Does Muscle Mommy Mean? Fitness Slang Explained (2024)

Co-authored byRaven Minyard, BAReviewed byCandace Gasper

Last Updated: August 5, 2024Fact Checked

What is a muscle mommy?

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   Muscle mommies are muscular women who empower other women. “Muscle mommy” is a slang term that describes women who enjoy working out and who engage in strength training exercises to build and maintain muscle mass. These women are often seen as protective figures who encourage women to be strong physically, mentally, and emotionally.^[1]

   • In most cases, muscle mommies are also seen as attractive. The phrase “muscle mommy” likely comes from the slang usage of the word “mommy,” often used to describe attractive women.
   • Because weightlifting and bodybuilding have historically been male-dominated spaces, muscle mommies take pride in their physique and their hobbies and help women reclaim these spaces and to find beauty and femininity in strength.
   • The exact origin of the term “muscle mommy” is hard to pinpoint, but it seems it may have started as a trend on social media sites like TikTok and Instagram, as muscular women began posting videos of their workouts.
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   Muscle mommy can also refer to mothers who work out. Mothers who work out may call themselves muscle mommies as they strive to prove that fitness and motherhood can coexist. They challenge the “mom bod” stereotype and encourage mothers to prioritize their well-being and be a role model for their children.^[2]

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   Describe a strong, muscular woman. Muscle mommy is a positive term used to describe women with large muscles, so use the phrase to hype up a fit woman you look up to. Here are some examples of what you could say:

   • “Your arms are incredible! You’re a certified muscle mommy for sure.”
   • “You squat how much? Okay, muscle mommy!”
   • “I always see this gorgeous, muscular woman at the gym. I want to be a muscle mommy like her someday.”
   • While many women see the word as a compliment, keep in mind that some women may feel uncomfortable or not want to be called a muscle mommy. Remember to respect their boundaries.
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   Encourage mothers who work out. Some muscle mommies are actual mothers, and it’s a great idea to support them as they find a balance between being a full-time mom and taking care of their bodies. Let them know what a great job they’re doing with one of the examples below:^[3]

   • “Yes, I can definitely watch your daughter for you to go to the gym. You’re my favorite muscle mommy!”
   • “Muscle mommies are incredible. The fact that they have time to be incredible mothers and get muscles like that is so inspiring.”
   • “It’s totally okay if you can’t work out every day while caring for your kids. You’re still a muscle mommy!”

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   Start weightlifting. Because muscle mommies prioritize muscle gain, weightlifting is a key aspect of a muscle mommy workout routine. If you’ve never lifted weights before, start with lighter weights and gradually increase the weight as you get more comfortable. Start with 8-12 repetitions with a weight of your choosing. If you can complete the set easily, increase your weight. Dumbbells, kettlebells, and resistance bands are all popular weightlifting equipment options.^[4]

   • Start weightlifting at home or at a gym. Many gyms and fitness centers offer beginner-friendly weightlifting classes, and there are a ton of free workout videos available online, as well.
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   Prioritize strength training. Strength training, sometimes known as resistance training, refers to any type of exercise that causes your muscles to contract against an outside resistance. Not only does strength training increase your muscle mass, but it reduces the risk of bone fractures, increases joint flexibility, and can improve your balance. In addition to weightlifting, here are some examples of strength training exercises:^[5]

   • Squats
   • Lunges
   • Deadlifts
   • Glute bridges
   • Push ups
   • Pull ups
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   Eat a protein-rich diet. Protein is essential for muscle growth and development, so it’s important to eat a healthy, high-protein diet. In addition to eating plenty of vegetables, choose foods like lean meats (chicken and turkey), fish (salmon and tuna), beans and lentils, nuts and seeds, and dairy products.^[6]

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   Get enough rest and practice self-care. While you may want to be in the gym 24/7 when you’re first starting out, it’s important to rest between workouts to avoid injury and to prevent burnout. Ideally, weight train at least twice a week, but allow for a 48-hour rest period between sessions. Get at least 8 hours of sleep each night and practice self-care to take care of your mental health as well as your physical.^[7]

   • For example, after a workout, relax by soaking in a warm bath, watching your favorite TV show, or reading a book in bed.
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   Empower other women. Muscle mommies are often admired and seen as role models for other women. Take pride in your body and don’t be afraid to take up space in the gym and other male-dominated areas. Encourage and support all women, regardless of where they are in their fitness journey. This will help make the gym a more welcoming space for all.

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1. There doesn’t seem to be a male version of “muscle mommy.” In general, buff men who enjoy working out are just called gym bros.^[8] Across the internet, on sites like Reddit, some users have suggested the male equivalent of a muscle mommy be called a muscle daddy or dumbbell daddy, but it seems no one has agreed on a specific term.

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