I have a mantra that I have spouted for years... "If I eat right, I feel right. If I feel right, I exercise right. If I exercise right, I think right. If I think right, I eat right..." Phil-SC
Seems like you were pretty much taken by surprise in your mugging. Strength, knowledge of how to fight and being bigger might have helped, but it might not have helped, too. Pepper spray also might have helped as well as learning the art of self-defense. That isn't always how to fight back. It includes how not to be a target.
As a woman, being vulnerable comes with the territory. Years ago I used to sell flowers on street corners. One way I made my (female) self not a target was to act unpredictably when someone tried to rob or sexually assault me. They do not expect the response, and it surprises them enough that I can get away. I would do these things even before I was sure the person was a threat. All it took was that they seemed a little odd. If my hackles were raised, I went into action. Better to offend someone than be a target.
Things I would do included refusing to do what they asked me to do, running into the street and causing a huge scene in front of everyone, walking over to the payphone to call the police (pre-cellphone era), stabbing them with my clippers, hitting them over the head with my cash box, yelling at them to go away even if I was unsure that they were a threat, throwing a bucket of water at them, closing the flower stand early or simply abandoning it.
Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
Starting squat: 45lbs. Current squat: 157.5 x 2
I work for a utility, and I'm out in the field all by myself all day. EVERYONE has utilities, including rapists, kidnappers, junkies, dealers and people in the sex slave trade (which, sadly, is an actual problem here).
The louder and more obvious you are, the less they mess with you because they hate attention (with the exception of drunks). Then everyone knows what they did.
No one wants to mess with a crazy person either. No one. They have no limits and don't do what they're supposed to do. And the less predictable you are, the less people are able to read you, so they just pass and find someone else.
I do carry a tactical pen. We're not allowed to carry pepper spray, mace, knives or any other standard weapon for self defense, but no one said I couldn't carry a pen! What if I need to write something down, right?
My sorely neglected blog - http://ThatWriterBroad.com
A couple of others have said this, but the best way I have found (I used to get fucked with constantly when I was younger) is to just get bigger in general and gain some confidence.
At your age it might take awhile depending on where you are in your growth cycle. Stick to the Starting Strength type of workout, eat like a horse and you will grow. And remember that it will be hard. A lot of trainees give up because of how hard it actually is. And one of the most important things you can do to grow is to SLEEP.
People too weak to follow their own dreams will always try to discourage others.
Training to fight people on the street is just going to get you in fights on the street. Pretty dumb.
Training to get in incredible shape sounds like a better idea in my opinion.
If you are lifting 5 times a week for awhile now and doing it properly.. you should already be well on the way to your size limit. Your genetics are only going to allow you to get so big. Ultimately, if you don't want to get beat.. or want to help someone else in that situation you need to learn how to fight. As others mentioned size only helps so much. There is always going to be someone bigger than you but most likely someone robbing you has no idea how to fight. Until I started training I did not realize how poorly the average person fights and how easy they could be taken out regardless of their general size. Find a good MMA full contact gym. Once you get more advanced into serious sparring you won't feel so helpless anymore.
Thanks everyone! But i'm simply looking for a fast way to increase lean mass by next summer. That said if you have any advice for fast gains I'd love to hear it.