A Woman’s Guide to Weightlifting

Last updated 20 December 2024. Originally published 19 May 2021.

While some weightlifting tips are universal, other tips are not, especially when it comes to training women and men. Physiology, anatomy and hormones, for example, can differ between women and men, and this can affect how training should be planned for women.

Historically, workouts created for women have tended to focus on using lighter weights at a higher rep range. Similarly, a misplaced fear of becoming “bulky” or “too muscular” has led many women to avoid lifting heavy weights, depriving them of strength and power that can benefit them for life.

Maybe we should replace the fear of getting “bulky” with a healthy concern about losing muscle. After age 30, women lose about 3 to 8% of their muscle mass per decade, and this loss rate it is even higher after age 60. Fewer muscles increase your risk of falls and injuries, especially as you get older, which is another reason why muscle training is so important, as it helps you maintain muscle mass and strength as you age.

Hormonal differences

Unlike men, whose hormones generally remain constant, women’s hormones cycle throughout the month depending on the phase of their menstrual cycle (if they have one).

The monthly menstrual cycle is broken down into four weeks. The first half of the cycle is known as the follicular phase, which lasts about 14 days. In this phase, the training experience is similar for both women and men due to the hormonal profile.

However, in the luteal phase, which also lasts about 14 days, there is a greater presence of hormones. This makes a woman’s chemical makeup more catabolic, which means it can be harder for a woman to progress to the intensity of her workout. This is because recovery can take longer, sleep is often affected, and energy levels can be lower overall from ovulation to the end of the luteal phase.

During the luteal phase, depending on your personal response to exercise, you may find it beneficial to reduce your training volume and possibly even reduce the number of intense training days.

Although training volume and intensity may need to be reduced during the last two weeks of the cycle,research suggests that muscle training during the first two weeks of the cycle can result in “enhanced muscle strength and mass.” So, be careful when incorporating muscle training into your program. This may mean strength training more often or at a higher volume during the first two weeks (say three to four times a week) and then consider reducing to two to three times a week for the remaining two weeks of your menstrual cycle.

Natural Differences

The Q angle, which is the measurement of the angle between the long axes of the femur and tibia, is often greater in women than in men because women often have wider hips. This is one reason why Women are more prone to knee injuries. For example, female athletes I tear it up anterior cruciate ligament (ACL) two to eight times more often from men.

Education Strategies

Because of these gender differences, it is important for you to focus on stability in the knees and lower back to reduce the risk of injury. A well-rounded muscle training program should focus on basic functional movements such as the squat, deadlift, deadlift, deadlift, deadlift, Pull and rotational movements.

Aim for two to four days of muscle training per week, depending on your goals, energy levels and hormonal cycle. If you are workout two days a week, do a full-body routine that includes squats and upper body presses (such as bench or overhead press) one day and deadlifts or more–body pulling exercises (such as pull-ups or rows) on the second day;

If you train three to four days a week, aim to do a lower and upper body split on those days. Focus on lower body squats and quad movements (eg Spanish occupations and leg extensions) one day and upper body pushing and/or pulling the next day (such as bench presses, pull-ups, rows, overhead presses, Arnold presses, etc.). Finish with deadlifts and more glute- and hamstring-focused movements (such as hip or glute thrusts, single-leg deadlifts, and forward lunges) on day three, with upper-body pushes or pulls on day four and last day (don’t ‘repeat the previous day of upper body work completed earlier in the week).

No matter how many days you train, every day should include some form of core work that revolves around the plank, heavier coupons (such as panniers or farmer’s panniers) and some rotary work (such as Russian twists or strip steaks). To maximize power, aim five to 10 total sets per muscle group per week. Rest periods between sets it should be at least one by two minutes in duration to optimize recovery for the next set.

Final Thoughts

While there may be physiological differences between the sexes, you don’t need to radically change your training. Instead, take note of any fluctuations in your energy throughout the month and reduce any risk of injury by strengthening your shoulders and knees. Focus on lifting heavier weights (while still maintaining good form), push yourself appropriately, depending on how you feel, and remember that this strength education will to a great extent avail your longevity and overall health.

If you are are interested in providing one more holistic approach to improve the fitness program and overall health of your female customers, depart Strategies for Educating Female Clients – Course Package (worth 0.4 ACE CEC). The following cours hectare are included in this package:

• Weightlifting for Women
• Educating Female Clients Through Different Life Stages
  
• Training Women for Optimal Health and Performance