"Be sure to incorporate a resistance training routine into your exercise program. LIFT HEAVY!!! I know the idea sounds scary because you don't want to bulk up but don't worry. It's a misconception that females get big muscles like guys. Our genetic make up doesn't allow for it so your safe to add some heavy weight into your routine."
Lift heavy only if you do not compensate form. Otherwise incorrect muscle recruitment patterns will begin a cumulative injury cycle that will make life miserable.
What state of physical fitness are you currently in?
If you've been exercising properly for some time with stability, flexibility, and strength under control, most strength exercises will suffice.
For strength adaptations with minimal hypertrophy, perform 4 to six sets with 1 to 5 repetitions in each set. The weight you use for each exercise should range from 85% to 100% of the maximum amount of weight you can work with without compensating form.
When we first develop muscle, it actually becomes more dense, not bigger. Also, testosterone plays a large role in large muscles. As a woman, you will need to do some serious dosing of race-horse anabolic steroids and perform a ridiculous hypertrophy routine to bulk up.
I'm not a registered dietitian and can only advise that you eat a surplus of your daily caloric intake that includes balance of carbohydrates, fats, and complete proteins in addition to plenty of water.
Lastly, get plenty of sleep! Our bodies change after our workouts, that time you use to recover is crucial.