Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Do women need personalized fitness? And if so, what does it look like? The answer is nuanced, and while women may not need personalized fitness, they should have it. This article will explain what we mean by this and why a personalized fitness plan for women could be the best way to optimize your fitness plan to reach your goals.
Do Women Need Personalized Fitness?
One of the most confusing aspects of personalized fitness for women is whether they need it.
You'll often hear two very different views on opposite ends of the spectrum;
- "Women should train the same as men because their bodies respond the same."
- "Women need different programs that use light weights and isolations as well as cardio and core."
While both these statements have some truth behind them, we believe they both fall short of the truth. We're gonna break down each one and figure out the real answer.
Should Women Train The Same As Men?
While technically, a plan written for a man will work for a woman, it doesn't mean it's 100% optimized.
The problem with saying "women should train exactly the same" is that it ignores a few variables, such as women's psyches and their areas of concern.
For example, if a woman tries to increase her bench press, she should "train exactly like a man." Men's and women's bodies respond to training stimuli in the same manner. So, in reality, the better way to think of this is that men and women should train similarly to increase their bench press.
However, the question is: "Are women just as worried about hitting big numbers compared to men?" Generally no.
Yes, women like to progress and improve in the gym but the percentage of women who want to stress their bench press is lower than men. All we're saying is that women generally have different goals than men when they go to the gym and train.
At the same time, there's a psych variable.
This can vary widely, but women tend to like things such as circuits and fitness classes more so than men and aren't always inclined to knock out bench presses and back squats. There's a reason many fitness classes in gyms are 90% women.
Another is intensity. On average, women are less inclined to want to run a heavy EMOM or some drop-sets.
All we're saying is there's more to consider than just our physiology.
Should Women Train Differently Than Men?
So, women should train differently than men? Right?
Well, yes and no.
Women don't need to train differently, but they generally want to due to their goals.
So, while a personalized fitness plan for women will generally look different to men, many are too different and built on incorrect assumptions about women.
Many "women's fitness plans" focus on using light weights, high reps, and isolation movements.
The problem is that this is not going to be sufficient to provide the stimuli needed to increase muscle strength, muscle mass, or even bone strength.
We have worked with many women in the past who have reported training for a few years. However, after some time training, we realized they shouldn't be where they should be strength-wise and are still prone to injury.
Women's workouts are usually designed to burn calories and "tone" the body. In reality, women need to be strong because a strong buddy is a healthier body and less prone to injury.
So, an effective women's training plan will look different from a man's, but it will actually have more similarities than differences.
Common Myths And Mistakes That Hold Women Back
Before we discuss what a personalized fitness program for women looks like, we want to discuss a few myths that hold women back.
1. They'll Get Bulky
This is probably the ultimate myth that has done the most damage to women's training programs: the belief that they'll get bulky if they lift weights.
We understand the concern, but it really is silly when you think about it. Building muscle is hard, and it doesn't happen overnight. No one has ever gained muscle by accident, as it requires intentional training.
Now, when we take this to the next level of "getting bulky," it takes even more time and intention.
The women who are used as examples of a "bulky" physique have worked hard for years to build that body. These specific women like that body and have put in a lot of time and effort to look that way; they did not accidentally wind up big.
We know how hard it is for men to build muscle, and it's even harder for women due to differences in hormones.
The reality is that women need to lift weights to build the bodies they want. Shying away from pushing it in the gym due to fear of getting bulky will result in a body more susceptible to injury.
2. Too Much Cardio
Cardio is great, but too much can hurt your gains. This is true for everyone, but women tend to make this mistake more often than men.
Spending hours on the treadmill or bike daily will cause a continuous rise in cortisol and a large caloric deficit. Both of these can cause muscle wasting, which results in a "skinny-fat" look. The skinny-fat look isn't a good look, so the answer is often to do more cardio, which then makes it even worse!
Again, cardio is great, and the reality is that more men should do more! However, when women spend too much time on the elliptical without a weight training component, they won't see the body they want.
3. Too Much Emphasis On Losing Fat And Too Little On Building Muscle
This goes hand-in-hand with the above two.
Women are bombarded with imagery of the ideal look every day. Yes, men get this, too, but it's exaggerated with women. Way too much importance is put on the scale, and the goal for many is to hit an arbitrary number.
Obviously, body weight plays a major role in overall health, but it's not the only number you need to be concerned with. Regardless, this can result in women becoming fixated on losing weight.
An optimized, personalized women's fitness program is going to have a specific emphasis on building muscle.
The key variable you see is the need for a personalized weight training component for women.
How Is Training Different For Women?
So, let's discuss some of the areas that can affect a woman's personalized fitness plan. Some will have distinct differences, while some are just special areas of concern.
Now, remember that these variables are for training women in general. Not every woman has the same concerns or issues. Therefore, remember that these suggestions are not absolute.
1. Women Need Upper Body Training
This area of special concern goes against what many training plans for women mess up.
When comparing muscle strength and mass between men and women, you'll see that women and men are relatively equal in the lower body. This means women should be able to squat their body weight just as easily as men.
However, men are significantly stronger when it comes to upper body strength. For example, consider performance on the chin-up. According to Strength Level, a man needs to knock out 14 reps to be considered intermediate, while a woman only needs to knock out 6.¹
This is also why women have a much lower relative bench press (compared to their body weight).
Now, while women will always be weaker than men in the upper body, this doesn't mean they shouldn't train their upper body! All this does is make it worse!
Realize that everyone has their own personal range, and you should always be training to be at the upper end of that range.
2. Women Are Not As Inclined To Lift Heavy Weight
For all you gym girls, we know you like to lift and lift heavy!
However, the average woman isn't stoked to go find their max squat. In fact, we'd guess only a small percentage of women have any idea of their max lifts.
This can be due to several factors, such as;
- False beliefs about getting "bulky"
- Fear of injury
- Don't understand the benefits
Perhaps the most important is that women's psyches are just different from men's. Men don't really need a reason to lift as much as they can.
On the contrary, many women may see lifting heavy as 100% ego because they don't understand the benefits. Now, many men lifting heavy weights may not completely understand the benefits, but bragging rights are enough.
This simply means an effective personalized plan should introduce the benefits of having some strength training (heavy load and low reps)
In reality, this just means that a quality, personalized fitness plan for women should encourage strength training slowly and progressively. In addition, there should definitely be an education aspect.
3. Women Aren't As Inclined To Lifting Barbells
Again, we acknowledge this definitely doesn't apply to all women.
However, in the past, the barbell has often been associated with bodybuilders and big muscles. In reality, it's simply an apparatus that can hold any amount of weight, but that's not the impression many people have.
Now, for whatever reason, dumbbells seem to be less intimidating. Therefore, more women are generally more inclined to use;
- Dumbbells
- Cable machine
- Machines
There's nothing wrong with this, but it is something to consider when writing a program for women. Therefore, two things need to happen;
- An educational component
- Introduction of barbell movements
4. An Understanding of Women's Biggest Concerns
This means that a woman's personalized fitness program should acknowledge that men and women generally have different concerns.
For example, if you ask a guy about what he wants to improve, apart from the general "lose weight and build muscle," "some common concerns are;
- Build their chest
- More mass on their biceps
- Increase their squat or deadlift
Now, of course, there's overlap, but if you were to ask a woman what they want to improve, some of the most common concerns are;
- Slim up their thighs
- Grow their glutes
- To "tone up" (body comp)
Obviously, a truly personalized fitness program will be developed after a discussion with the individual, but any program" built for women" should reflect this understanding.
Training And The Ovulation Cycle
Of all the things that differentiate the training of men and women, it's women's ovulation period. Or does it?
Now, without addressing any nuance, there's no specific reason women need to adjust their training for their ovulation cycle. Beliefs that a woman can't train on their period are outdated and just not true.
At the same time, there is reason to believe that a woman may want to alter her training depending on her phase. We'll discuss the major phases of the ovulation cycle and how you may want to adapt your training.
Menstruation Phase (3-7 Days)
The woman's cycle starts on her first day of menstruation. This can last anywhere from 3 to 7 days, and the intensity can vary—some women have light flow while others have very heavy flow.
Usually, women will choose this time to rest and stay home from the gym due to the misconception that training on their period is bad. This practice is rooted in old beliefs that we now know are untrue. However, its stigma remains.
In reality, things like your body temperature, metabolic rate, and insulin sensitivity are all at baseline during this period. This means you can train as usual, assuming you feel okay.
Now, some women experience various effects during their period, such as significant cramping or nausea. On the other hand, some have minimal, if any, discomfort.
So, while there's no physiological reason you can't train, your personal response could warrant decreased intensity.
Follicular Phase (Avg. 16 days, 11 to 27 days range)
After your menstruation, you enter the follicular phase. This is your longest period and lasts 14 to 21 days. This is good because you should train your hardest during this period!
During this phase, the pituitary gland releases a follicle-stimulating hormone (FSH). As the name suggests, FSH stimulates the follicles in your ovaries, which contain eggs, to mature.
This process is associated with various changes in your body, including;
- Lower body temperature
- Higher hormone levels
Ovulation & Luteal Phase (Avg. 14 days, 11-17 days range)
For the rest of the menstruation cycle (generally the last 10-14 days of training), a woman goes through the ovulation and luteal phase.
As estrogen levels rise during the follicular phase, your body releases luteinizing hormone. This triggers ovulation, which is when your ovary releases a mature egg.
The ovulation phase is the time during your menstrual cycle when you can get pregnant, and it usually lasts around 24 hours.
The remaining time is then spent in the luteal phase. This is when your body begins to prepare for fertilization by increasing the hormone progesterone, which increases the lining of the uterus.
If fertilization does not happen, hormone levels drop, and your body prepares to shed its lining during your period. This is when PMS symptoms are highest, and energy levels are low.
Towards the end of this phase, you may want to decrease your intensity and volume due to discomfort. In addition, your body temperature will probably be higher, so consider this.
Does Menstruation Affect Training?
Yes! Numerous studies have shown a difference in adaptations from resistance training depending on a woman's cycle.
A 2014 study compared the response to a training program during the follicular and luteal phases. It was found that the women experienced a greater increase in size and strength during the follicular phase.²
Another study found that more gains were made when women trained during the first two weeks of their menstrual cycle compared to their last two!³
Personalized Fitness Plan For Women: Her Own Personal Needs
Above we primarily talked about how men and women's training should probably look different. However, we didn't even go over personal needs!
There are numerous other things that can differentiate one woman's training from another. This can include;
- Work
- Children
- Age (menopause)
All of these things make a personalized plan for women crucial if they want to optimize their results. By sitting down with a professional to draw out a plan, a woman can have all of these issues dealt to have the most effective fitness plan delivered.
Now, did we mention that we now offer personalization of our workout programs, such as our Fat Loss Program below?
Prepare to lose some pounds with our exclusive 12-week fat loss training program. Choose between a 4 or 5 day training split and torch that stubborn fat, all while retaining, or even gaining muscle...
References
- “Pull Ups Standards for Men and Women (Lb) - Strength Level.” Strengthlevel.com, strengthlevel.com/strength-standards/pull-ups.
- Sung, Eunsook, et al. “Effects of Follicular versus Luteal Phase-Based Strength Training in Young Women.” SpringerPlus, vol. 3, no. 1, 2014, p. 668, https://doi.org/10.1186/2193-1801-3-668.
- “Effects on Power, Strength and Lean Body Mass of Menstrual/Oral Contraceptive Cycle Based Resistance Training - the Journal of Sports Medicine and Physical Fitness 2017 January-February;57(1-2):43-52.” Www.minervamedica.it, www.minervamedica.it/en/journals/sports-med-physical-fitness/article.php?cod=R40Y2017N01A0043.
Garett Reid
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