Training Tips for Women

When it comes to training, women can benefit greatly from adopting some of the strategies often associated with men’s workouts.

1. Get Strong

Strength training isn’t just for men. Building strength is equally important for women. And no, it doesn’t mean you’ll look “bulky”—quite the opposite. Strength is the foundation of all physical abilities, so whether your goal is to improve fitness, boost health, or enhance aesthetics, embracing strength training is essential.

Despite this becoming more mainstream, many women still shy away from lifting weights. Perhaps it’s due to the misconception that strength equals a bigger, more muscular physique. But that’s not true.

A well-designed, progressive strength programme tailored to your needs will sculpt your body and improve balance, stability, and functionality. Strength training increases bone density, strengthens connective tissues (ligaments and tendons), reduces injury risk, and significantly improves posture. Essentially, it’s a win-win.

2. Embrace Muscle

One of the most persistent myths in fitness is that resistance training will make women look “too muscular.” The truth? It won’t — and there are many reasons why not.

You need to build muscle to achieve the toned, sculpted look that many women seek. You can’t tone what isn’t there! Muscle mass is the key to health, strength, and aesthetics. We’re not talking about bodybuilding levels of muscle here, but just enough to maintain good posture, prevent injuries, and keep your metabolism firing.

Many women would benefit from building muscle in key areas, including the upper, mid, and lower back, abdominals, glutes, and hamstrings. Strengthening these areas will not only improve the way you look but also enhance your performance and well-being.

3. Focus on Body Composition, Not the Scales

Forget the number on the scales. What matters is how you look, feel, and perform. Shifting your focus to body composition — the balance of muscle and fat in your body — is far more meaningful than obsessing over weight.

A healthy body composition, with reduced fat and muscle mass maintained or increased, will give you that lean, toned look. Remember, two people can weigh the same but look completely different depending on their body composition. So stop worrying about daily weigh-ins and start paying attention to how your clothes fit and how strong you feel.

Fat loss + muscle mass = a lean and toned look

4. Prioritise Big, Compound Movements

Many women lead busy lives, balancing work, family, and everything. With limited time to spend in the gym, making every minute count is crucial. The solution? Focus on compound exercises that engage multiple muscle groups at once.

Big movements like squats, deadlifts, presses, and lunges offer far more benefits than isolated exercises targeting small muscle groups. These compound lifts recruit more muscles, burn more calories, and develop overall strength and functionality — all in a fraction of the time.

While there’s nothing wrong with exercises like bicep curls or calf raises, treat them as optional extras rather than the core of your workout. Prioritising compound movements will deliver faster, more effective results.

5. Train with Intention

As with anything in life, what you put into your training is what you get out. When you’re at the gym, make that time count. Leave your to-do list at the door, focus on the task, and give your session your full attention.

Training with focus and intensity doesn’t mean going to extremes or walking into the gym shouting war cries, but being purposeful. A focused 30-45 minutes of solid training can be far more effective than hours of aimless effort.

Approach your sessions with intent — lift like you mean it, and you’ll see the results.

FAQs

Q: What are some important things to consider when creating a training plan for women?

When creating a training plan for women, it’s essential to consider their individual goals, fitness level, and any health concerns they may have. Additionally, it’s crucial to incorporate various exercises that target all major muscle groups and focus on cardio and strength training.

Q: Should women do strength training?

Strength training is vital for women as it can help increase bone density, reduce the risk of injury, improve posture and balance, and increase muscle tone.

Q: What type of strength training should women do?

Women should focus on various strength training exercises that target all major muscle groups, such as squats, lunges, deadlifts, push-ups, and pull-ups. Additionally, incorporating resistance training equipment such as dumbbells, kettlebells, and resistance bands can be effective.

Q: Can women do high-intensity interval training (HIIT)?

Yes, women can do HIIT workouts. However, increasing intensity and duration is crucial to avoid injury and overtraining gradually.

Q: What are some important things to consider when choosing a workout program?

When choosing a workout program, it’s essential to consider your individual goals, fitness level, and schedule. Additionally, it’s crucial to select a program that incorporates a variety of exercises and allows for progression and variation over time.

Q: How often should women work out?

Women should work out at least 3-4 times per week, using cardio and strength training exercises. However, workouts’ exact frequency and duration will depend on individual goals and fitness levels.

Q: What are some common mistakes women make in their workout routines?

Some common mistakes women make in their workout routines include not incorporating enough variety in their exercises, not allowing for enough rest and recovery time, and not using proper form and technique during exercises.

Q: Should women incorporate stretching and flexibility exercises into their workout routine?

Yes, stretching and flexibility exercises are essential for women as they can help improve range of motion, reduce the risk of injury, and improve overall athletic performance. Incorporating yoga, Pilates, and dynamic stretching exercises can be effective.

If you have any questions on the above or would like some advice on women’s personal fitness on how we could help you, don’t hesitate, visit one of our personal training gyms – we would love to hear from you.