What is the difference between training females and males? Most trainers will rant about how men and women should train and eat the same. Unfortunately it isn’t as simple as that and only through experience of training 100’s of female and male clients I have come to realise it.
Just performing a weight lifting routine isn’t good enough. 99% of my female clients want the same things.
1- They want to “tone” up. (This means drop body fat and build muscle)
2- They want to drop a dress size
3- They don’t want to get to “big” from lifting weights (If only it was as easy as)
4- They want nice legs
To achieve these 4 things a general weight lifting program won’t work. For example women have lower amounts of muscle than men. The majority of their muscle is in their legs and glutes. From personal experience I find that high volume single leg work works best for females. Performing heaps of bench pressing and heavy rows doesn’t produce the same results for females and it does for males.
Performing large amounts of single leg works allows females to burn more calories due to their legs holding the most muscle. It also means having a nicer butt and pair of legs.
For my female clients or “machines” as I call them I like to start every training session with a lower body exercise such as the squat or deadlift. This is where most of their strength is built and maximal loads are lifted.
The majority of males want to look more muscular. They want their arms to fill their sleeves and even if they don’t admit it they want to be stronger than other males as it it’s their DNA.
Females don’t want this. My idea of a female is to look athletic, lean and be fairly strong without the HOOGE muscles.
I have trained females for all types of goals such as physique competitions, powerlifting competitions, fat loss transformations and to just look good naked. All my female personal training clients still look like women despite being strong.
Don’t believe me?
Check out my YouTube channel and you will see some of my girls in action J
Jay Farrant CPT SET
The Athletic Body System Personal Training Studio Dublin