I coach a LOT of females ranging form people that have never worked out up to high level bikini, fitness and PowerLifting athletes.
Here are some of the differences in training females and males.
If you are a female these little changes can help you get stronger and improve your workouts.
8 Ways That Females Need Different Training Than Men.
1. Less Rest Time Between Sets
Women require less rest time between sets than men. Give a female 3 minutes between sets and she will be bored beyond belief.
2. More Volume Of Sets
Females can handle a much larger work load of sets than men. I can hit my female clients with 10 sets in a 30 minute workout and they are fine.
3. More Frequency Of Training
Females tend to recovery faster and can train more days per week than men.
4. The Importance Of Technique While Lifting
I have met some females who are naturally just strong, you know brutish type strength. But most of the females who are strong in the gym are strong technically and mentally. To be strong in the gym it’s not about raw strength.
5. Slow & Continuous Improvements Add Up
The Kaizen Principle, slow steady gains over long periods of time add up. A female can hit a 250 lb. deadlift and go to 255 lb and it can be nailed to the floor. Know your numbers and take small improvements over time. Read more on The Kaizen Principle on my blog post here.
6.The Need For Grip Strength
Every female I have trained got overall stronger once their grip improved. I know this could also be applied to men but overall grip strength is something that females tend to lack when starting lifting. Once grip improves things in the gym improve fast.
7. Women Love To Get Strong
Women are much easier to coach than men. Females generally are more coachable and listen better to coaching (not all keep in mind).
Guys are more stubborn when it comes to lifting and guys seem to like hypertrophy & machines where as girls enjoy lifting (PowerLifting & WeightLifting females love).
8. The Approach To Mental Training
I coach my female clients very different than male clients. Guys can use aggression and anger a lot more for lifting than females.
With my female clients I have to “trick them” a lot when it comes to lifting. Not tell them what is on the bar, and coach them mentally differently than males. Once a female lifter trusts that you believe she can lift the weight there is a MUCH higher chance she will.
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