Training Differences In Female Lifters

 

👉It’s critical to know what stage your lifting career is in when determining what type of program you should do. Check out these general guidelines to get a good basis as to where you are
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For beginners, a full body split, 3 days per week will be plenty to make great progress.
For intermediate lifters, switching an upper/lower body split, 4 days per week would be a good way to go since the muscles will require a bit more stimulation for adaptation. Advanced lifters could keep going on an upper/lower body split, switch to a legs/push/pull split, or ideally I believe, a daily undulating periodization scheme.
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The strength benchmarks are general and there will be some exceptions, but they serve as a good basis for finding out roughly where you are comparatively.
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There are a bunch of other ways to help better determine where you are in this scheme and how you should train, but this is a great place to start.
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If you’ve been following my page, you’ll remember I posted a version of this a few days ago based on training stages for men and the ratios were a bit higher. There are a few key differences as to why that’s so. 1. Women carry less upper body mass on average than men, usually leading to lower bench press/upper body strength numbers. If a women carried the same amount of upper body mass as a man, they would be able to lift the same amount of weight, all other things being equal. 2. As far as the squat goes, women achieve similar strength ratios to men because of carrying a good amount of muscle mass in the lower body usually. Also, something to consider is femur length in women is usually shorter than in men, making that an advantage for squatting. 3. Women, as a whole, are generally shorter than men, making their body proportions better suited for deadlifting simply because the bar doesn’t have to travel as far. This is an advantage women have for the deadlift as well as carrying a good amount of muscle mass in the hamstrings and glutes, which are both key for the deadlift.
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There’s no reason a women can’t lift the same weight as a man if they have the same amount of muscle mass.


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