30 Seconds SummaryThe Ultimate Guide to Female-Specific Training
- Women and men benefit from similar foundational training principles, but women can optimize results with slight program tweaks.
- Both genders should focus on compound movements, use a mix of free weights, and aim for varied rep ranges based on their goals.
- Women have better recovery capabilities and can handle higher training volumes; they should perform more sets and reps per session.
- Incorporating more single-leg work helps women address genetic structural differences and reduce injury risks, particularly around the knee joint.
- Female training programs often emphasize glutes and shoulders over pecs and arms, catering to common female physique goals.
- Adjusting workout intensity and volume based on menstrual cycle phases can help maximize training effectiveness and comfort.
- Small adjustments accounting for increased recovery and specific goals can significantly enhance a woman's training outcomes.
Biolayne
Mike Samuels
