Female Training Basics

If you are a girl and like working out, you have come to the right place. Females are often left behind in the bodybuilding space when it comes to supplementation and training plans. Despite what everyone says, female training can be different in some ways than male training, even training can be different between males.

In this post, we will talk about the basics of female training and we will cover the most important aspects.

WHY I THINK MEN AND WOMEN SHOULD TRAIN SLIGHTLY DIFFERENT

I have seen some people say that men and woman should train the same, and this can
be true of course. The simple fact that people exercise is a great accomplishment
and men and woman could train in the same way. But i think that the exception comes
when it comes to aesthetics. Men and women are built differently in some aspects.
Women carry a little bit more body fat naturally and men are naturally stronger than women (the majority). Men often like to emphasize certain muscle groups more than
women and vice versa. These are the main reasons of why i think that women and men should train a little bit differently but training should fall under the same principles. I
have also seen that women that focus more on certain body parts develop better bodies than those who don’t.

WHAT SHOULD BE THE MAIN DIFFERENCE ON TRAINING?

Both Women and Men can gain muscle effectively, and this has been proven.

Total training volume should be selected by the same principles. Women can plan their workouts under the principles of progressive overload. The main exercises that women should focus on are:

  • Back Squats
  • Dead lifts (conventional or sumo)
  • Upper body lifts as pull downs and some type of military press and bench press

Women should aim to get stronger on those type of lifts to build muscle.

Full body, Upper Lower and Modified Splits are one of the best ways that women can train.

WHY WOMEN TRAINING ADVICE IS NOT ACCURATE

Not only the mainstream/old days training advice is horrible, it makes the exact opposite effect that women aim for. Doing tons of cardio, not eating enough and avoiding the weight room is a one way ticket to skinny fat city. If you are a women and you want to build a great body your main focus should be to build a base of strength in compound lifts ( just as men ). All the muscle mass you will gain will never look like a roided bodybuilder never! It will look athletic and if you put muscle in the right places you will look a lot better.

The chances are that if you focus on lifting weights and moderate amounts of cardio (if you want to) you will look more like your favorite fitness model.

HOW SHOULD WOMEN EAT?

There is a lot of misconceptions about female dieting. I am sorry to say this to you but if you are a small female you will need to eat less in comparison to a tall guy that is heavier, this is because your body requires less energy to do its daily tasks and less energy to maintain your weight.

The caloric needs for females are typically less because they weight less, that’s the real deal here.  So, you can calculate your caloric needs with the Mifflin St. Jeor Formula or simply go HERE for a simple wat to calculate your calories.

You need to know your weight and activity level.

A female at approximately 150 lbs needs about 2,250 (150 lbs x 5) calories to maintain her weight If she is moderately active and workouts 3-5 times per week. to cut she needs to eat about 1750 calories (with a 500 calorie deficit). And in case she wanted to do gain muscle she should eat about 2450 calories ( about 200 calories above maintenance). This is pretty much the same thing that men should do.

When it comes to macros, here is how you should lay it out:

When cutting:
1 gram of protein per pound of body weight
20-30% of daily calories as fats
The rest of your macros should be carbohydrates

When Bulking and Maintaining

.8 to 1 gram of protein per pound of body weight
20-30% of daily calories as fats
The rest of your macros should be carbohydrates

The main thing that changes is protein intake, since protein needs are slightly higher while cutting for a better recovery and lean mass retention but you can keep protein at 1 gram per pound of body weight.

Go here if you want to know how to build muscle: How to gain muscle and weight

Go here if you want to know how to lose fat: How to lose weight and maintain it

Go here to know if you should bulk or cut: Should i bulk or cut? A simple answer

CONCLUSIONS

Female training is a bit misunderstood, but women should emphasize compound weightlifting and eat enough to support their goals, do not worry about gaining too much muscle and look masculine, that won’t happen. Building muscle is also hard for men, those who get “too bulky” are often injecting high amount of anabolic steroids. Be ready to be in the best shape of your life!

BONUS: TRAINING TEMPLATE

So here is a good example of a workout that women can follow:

3 days per week Upper/Lower training template for women (newbies)
Since we re implying this is for beginners, we will utilize slightly higher rep ranges, if you have some gym experience you can utilize 4-6 reps for the first exercises.

Monday Lower Body
Barbell Back Squats 3 sets of 8-6 Reps
Dumbbell Romanian Dead lifts 3 sets of 8-6 reps
Dumbbell Lunges 3 sets of 8-10 Reps
Single leg Hip Thrusts 3 sets of 8-10 reps
Calves Machine 3 sets of 12-15 reps

Wednesday Upper Body & Core
Dumbbell Bench Press 3 sets of 6-8
Lat Pull down 3 sets of 6-8 Reps
Dumbbell shoulder press 3 sets of 6-8 reps
Ez bar Bicep curls 3 sets of 12-15 reps
Tricep extensions with rope 3 sets of 12-15 reps
Abdominal Crunches 3 sets of 12-15 reps

Friday Lower Body
Sumo Deadlifts 3 sets of 6-8 reps
Sumo Squats 3 sets of 6-8 reps
Reverse Lunges 3 sets of 8-10 reps
Hamstring curls 3 sets of 8-10 reps
Standing calve raises 3 sets of 12-15 reps

Alternate Lower/Upper Body for about 8-12 weeks Monday Wednesday and Friday.

NOTE: This is not a personalized training program, this program is an example of a woman’s training template. Women can also train in a 4,5 or 6 day per week split, this is just a simple example.

That’s it! This article covered a lot of training and nutrition focused on women, if you have any questions just let me know.

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