Many women ask us if they should train differently from men. In our perspective, based not only on scientific research but also on the results of the women we coach, we have arrived at the following conclusions: A women should follow most of the parameters applied to men’s training, but following a protocol that is oriented to build an elegant female body, being that there are some details that must be changed.

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The basic principles of training, like progressive overload, favoring compound exercises over isolation exercises, focusing on perfect execution of the exercises, mind-muscle conexion and periodization, are the foundation for all of our training protocols, whether it be for men or women.

However, there are some differences and curiosities about women, for example:

• They produce around 10% of the testosterone that a man produces, so they aren’t able to build huge amounts of muscle mass, nor look manly despite the amount of weight and intensity they use;
• They are more susceptible to losing their physical condition. A woman shouldn’t go for extended periods of time without exercising.
• There are also differences in terms of muscle mass distribuition between a man and a woman. Especially in the upper body.
• They keep their nervous system less fatigued throughout training. ¹
• When they do to much cardiovascular exercise they can trigger mechanisms that prevent fat loss and promote fat accumulation.²

We can conclude that the main differences between a woman’s workout and a man’s workout are:

1. When a woman lowers her body fat to extremely low levels, estrogen and a series of other factors have to be taken into consideration to continue the progression. ³
2. Due to having less testosterone than men, the total volume of the workout (number of sets) should be less.
3. Normally, we recommend women focus most of their training on the lower body and always start with Glute training. Of course there can be different goals, but most women we train don’t want the upper body overdeveloped, and through our method we have received excellent feedback.
4. Women should never stop weight training because they will easily lose the results they have conquered.

Bearing in mind these genetic differences, a woman should train like Tarzan because she will always look like Jane.

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References:

1. ‘Neuromuscular Fatigue and Recovery in Male and Female Athletes during Heavy Resistance Exercise’, International Journal of Sports Medicine, vol. 14(2), pp. 53-59, 1993
2. Baylor LS, Hackney AC. Resting thyroid and leptin hormone changes in women following intense, prolonged exercise training. Eur J Appl Physiol. 2003 Jan;88(4-5):480-4.
3. Boyden TW, Pamenter RW, Rotkis TC, Stanforth P, Wilmore JH. Thyroidal changes associated with endurance training in women. Med Sci Sports Exerc. 1984 Jun;16(3):243-6.