Can Girls Train the Same as Boys?
Need ab workouts for women?
Did you know…
- Women tend to have a higher pain tolerance when it comes to ab training.
- Women tend to recover faster between sets and are able to sustain a higher work volume.
- Women don’t crash their CNS as easily as men because women don’t grind through heavy reps like men do.
For success workouts, consider the differences among men and women.
Women Don’t Workout Like Men
We’ve all heard that when it comes to fitness, men and women are the same and should train the same way. Right? Well, no.
This isn’t true.
Women simply have different training goals when it comes to developing a physique. Men want to develop the pectorals and arms.
Women focus more on the glutes and abs.
Women also differ in that they can recover faster between exercise sets. They also tend to last longer working out at higher volumes during a session.
Women also tend to believe cardio (moderate intensity exercise) is the best way to get lean and tone, especially stubborn belly fat.
This tends to be true because women have more vascularization in their lower body and the cardio helps target the lower body fat. And women tend to be at less risk for losing muscle from cardio workouts.
Ab Training and the Female Body
Women have different needs and want a different physique than men.
Men want a wide back with huge traps and a bulging chest.
Women want good shoulders, arms, abs, glutes, legs, and calves.
Women find it hard to press and pull heavy. So for bigger lifts, women will benefit more from isolation work for the upper body.
Since women have smaller muscles, they can isolate them more and don’t need as much recovery time as men.
More Differences Among Men and Women
Women tend to need more isolation work than men.
Women tend to have less recovery issues than men.
For multi-joint exercises that use large muscle groups such as squats, women respond better to a mixture of high intensity and high volume.
Guys can get a great ab workout just from squats and deadlifts. Women need more isolation work in these areas. On the upper body days, women can add in some high volume ab work mixed in with some tri-sets and supersets.
Did you know…
- The most stubborn fat is subcutaneous fat. On women, this fat is located around the butt, hips, and thighs.
- Eating less while exercising more can actually make stubborn fat even more stubborn.
2 Tips for Smarter Women Workouts
1. Stick with your workout for at least 4 to 6 weeks. Most workout programs work if you stay with them for at least 4 to 6 weeks. Don’t make the mistake of trying a workout for a few days then switching to something else. Progressive workouts that address particular needs take time to get results.
2. Don’t fear food. Consuming calories (particularly protein and fat) within an hour post-workout, is important for building muscle. It’s very unlikely your body will store these calories as fat during this hour post-workout. The hormone insulin carries amino acids to muscle cells where it’s used to fuel, repair, and grow muscle. The path insulin takes is determined by the exercise… taking nutrients directly to muscle or storing it.
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