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Articles

Women Should Train Like Men (For the Most Part)

Women Should Train Like Men (For the Most Part)

There are only a few differences in how women should train versus men. Here they are.

Luckily, most athletic women today are no longer afraid of lifting heavy weights. So how should they train with them? Almost exactly like men, with a few minor differences. Here they are:

Slightly more reps per set

Women don't have the capacity to recruit as many motor units as men do. As such, they'll need 1-2 more reps to fully stimulate their muscles. So when training for strength, a man should use between 1 and 5 reps while a woman will benefit more from doing 3-6 reps. When training for muscle gains, men will benefit from doing 5-10 reps while women should stick to 7-12 reps.

 

Slightly more sets per exercise

Most women will need to perform 1-2 more sets of an exercise to achieve the same degree of stimulation as a man, again because of their lower motor unit activation.

Slightly less intensity

This isn't to say that women shouldn't lift heavy, but since they need a few more reps and a few more sets, the relative intensity must be decreased a little to allow for proper progression.

 

 

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