The Simple Truth about a Women’s Workout Routine
A woman’s body is a lot different than a man’s, so it would make sense that a women’s workout routine would also be very different than a man’s. Women have different body types, fitness goals and problem areas and have to design their workout program accordingly.
[High reps, with low weight is the key to a women's workout routine.]
Women have a wide variety of different hormones in their bodies, these hormones don’t allow a women’s body to respond the same way as a man’s. So a workout routine that works for a man, may not work or yield the same results for a women.
When you take a look at the average man, you will notice they have higher muscle mass percentage, along with a lower body fat percentage. The increase muscle mass of a man’s body allows him to burn fat faster, not to mention that a man can gain muscle much easier and faster.
On the other hand a women’s body is designed to have a higher body fat percentage, this is primarily for keeping the woman’s body healthy while going though pregnancy. This fact allows a woman’s body to gain and keep body fat a lot easier than men.
A woman’s ability to gain lean muscle mass is much lower than a man’s. Secondly, a women also carry their body fat in different areas than men do, so women’s workout routines have to be different and focus on those problem areas.
The hips, thighs and waist line are usually the problem areas for women, this is in relation to child bearing. So a women’s workout routine must focus on these areas.
The key to a women’s workout routine.
When creating a women’s workout routine we must pay close attention to the number of repetitions for each exercise, they will differ depending if she is wanting to gain or lose weight. This is the key for creating a women’s workout routine.
If we are designing a female weight loss program, we need to keep the number of repetitions high, with a light to moderate weight. This will allow you to burn fat and tone your muscles, without bulking up in muscle.
A light to moderate weight should be heavy enough to feel some resistance, but allow you to have a good full range of motion, from your first to last repetition.
A women’s workout routine should have three sets, with 20 repetitions in each set. If you can make it to the last repetition and aren’t even struggling, you should move up in weight.
The higher the reps in each exercise will tone and firm your existing muscles, without building up more muscle mass and increase your muscle size. This will create more lean muscle mass which in turn will speed up your metabolism to burn more calories whether you are active or not.
That means you will be burning more body fat during the day and even while you sleep.
However, if you build up more muscle mass underneath the fat layers, the muscle will only push the fat out making you look bigger. So we want to be focused on burning off the fat layers while building up lean muscle mass. This is the reason why we what to have high repetitions with a low weight.
One of the biggest and most common mistake that women make, is that when they go to the gym with their husband or boyfriends, they use the same workout program as they do. So after only a few weeks, women then get upset and frustrated as they don’t see any results and eventually drop out. When all they had to do was make some simple changes to the program to better fit their needs.
We all know how different men and women are, physically and mentally. Therefore it doesn’t make any sense at all for men and women to train according to the same training philosophy or principles. Our body makeup is different, our body mass composition is different, our muscles respond differently to the weight workout and men’s and women’s metabolism is usually very different.
When designing a women’s workout program, we need to look at the components that differ from a man’s workout routine. The fitness goals of a man might be to bulk up, while a women’s would be to lose weight and get tones.
In simple terms it is impossible for two different people with different fitness goals and targets to use the same workout program.
Maxaminzing a women’s workout routine, to it’s full potential.
Secondly, very few women realize that they will achieve better results by working their whole body out each time. It seems that a circuit training where you go through the whole body each time you train is perfect for women who wants to lose weight.
Those are the basics for a women who wants to lose weight and tone up; however, if you are a woman who has a problem keeping the weight on, your program would look completely different.
Your repetitions would be 10 – 12 instead of 20 and your weight would be a lot heavier. Your routine would split up into specific body parts. Each routine would focus on only one set of muscle groups. This would be similar to how a guys works out.
You would train your legs on one day, rest the second, and train your upper body on day three, rest for the fourth day, and go back to training your legs on day five, rest on day six, and back to training your upper body on day seven.
By dividing your upper body muscle groups into two different workouts you will be creating a quicker workout routine, also allow your muscle groups to recover over a longer period of time.
An amazing way to increass the affect of a women’s workout routine.
Another type of workouts that are great for women are all the sculpting and toning aerobics classes that most health clubs offer. The tempo is high enough to burn calories yet the second half of the class is usually focused on weight lifting and resistance training to tone and shape your muscles, a perfect combination for women of all ages.
Last but not least, working out with weights is not only an important weight loss tool but also a bone loss preventive activity, helps to keep your blood pressure low and makes you feel healthy.
The health benefits from working out are so many and just the fact that weight training gives your body a natural stress relief due to all the happy hormones, the endorphins that your body is releasing while you are working out, makes it a powerful mental booster as well.
A women’s workout routine will be different than a mans, and must have specific attention paid to so that you get the results that you want.
P.S. Are you looking for a comprehensive women’s workout routine… 100% designed to getting slim, fit and afeminine physique. Than click here to read my review on Visual Impact for Women.
If you liked this article then I highly recommend Rusty Moore’s, Should Women Do The Same Typpe of Workout As Men or check out his “Best Of” section—> Best of Fitness Black Book. This page is full of golden info.
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