4 Changes Females Should Make to Their Workouts

Written by Jason Ferruggia Topics: Training

athleticbuild7-307x436For optimal results a female shouldn’t train exactly the same way males do. Below is a list of 4 things females should do to ensure better results from their training.

1) Always Do Full Body Workouts

Males can get great results with full body workouts from the first day they start training and can continue to use them forever, as long as they’re smart.

However, there are benefits to be derived from occasionally splitting up your workouts into upper and lower body focused days. But not for females. They should always stick with full body workouts.

An upper body only day is a waste for the ladies. What girl do you know has a burning desire to spend 45 minutes pumping up her traps, lats and guns? None I know. Full body workouts will help females build muscle, gain strength and burn fat faster than any type of split.

2) Do Slightly Higher Reps

Girls can do more reps with a given percentage of their one rep max. For example, Johnny might be able to do 6-8 reps with 80% of his one rep max on a given exercise. Suzy, on the other hand, will likely be able to do 9-12 reps with that weight. Of course, these are just random figures I’m throwing out there.

The point is that females can benefit from slightly higher reps than males. But not that light weight, 20-50 rep nonsense you see in women’s health mags. That’s useless and does nothing for anyone. You still need a pretty decent amount of resistance to gain muscle and strength.

3) Decrease Rest Periods

After a hard set of five reps on a squat a guy might need three minutes to repeat the effort, or even catch his breath. A female will probably be ready to go again in a minute. If they’re weak it could be even less time than that. That’s why it doesn’t always work for guys and girls to train together. The guy gets gassed out of his mind and has to cut his loads way back or ends up puking in the corner, and the girl is bored out of her mind waiting, watching the clock.

4) Get Rid of Single Joint Isolation Exercises

Guys may want to do some curls and pushdowns on occasion but little exercises like that are a waste for females. Focus on big compound movements that allow you to move the greatest load. We’re talking pushups, dips, overhead presses, inverted rows, squats, deadlifts and lunges.

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Jason Ferruggia