I love being a girl. I like romantic comedies, the color pink, and sparkly headbands. I also like to lift heavy weights but I don't think women’s strength training should mimic the training of men.
The reason why I think this way is that most men (not all men) use a lot of machines, do tons of bicep curls, lots of weighted sit-ups and side bends, and always do the bench press. Honestly, most men don’t train properly. They don't challenge themselves, their training is crazy unbalanced (constantly working chest and biceps) and their posterior chain (low back, glutes, and hamstrings) is sadly untouched. I would never tell a woman to workout this way.
Instead of telling women to train like men, we should tell them to "train like athletes."
This is my reasoning: Athletes train to improve their performance. It's as simple as that! They focus on developing a body with low body fat and a great aesthetic appearance are usually just a great side effect. You won’t catch a smart athlete doing nothing but bench presses and barbell curls.
Ladies, here is what you should do:
- Deadlifts (sumo, conventional, trap bar, from a deficit, etc)
- Squats (bodyweight, dumbbell, or barbell—do not use a Smith machine . . . ever)
- Lunges
- Push-ups
- Dumbbell/barbell chest presses
- Rows (bodyweight, dumbbell, barbell, cable)
- Overhead presses
- Parallel bar dips
- Chin-ups
- Planks, ab wheel rollout and other core stabilizers
You do NOT need to use the machines! I repeat, YOU DO NOT NEED TO USE THE MACHINES! You will build a sassy and sexy pair of legs with squats, deadlifts, and lunges than you ever could with leg extensions/curls, and inner/outer thigh machines. Plus, all of these exercises will actually help you not just in the gym but in life.
Don't kill yourself with cardio. You don't need it. Throw in a few spinning sessions per week and you are golden.
Remember, train like an athlete, not a man!Follow me on Instagram
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