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Female vs Male weight training and why it should not realy be different.
Yes, there is differences between males and females lifting weights and running, no matter if we do martial arts or climb a mountain, do squats or body combat classes, there are differences between the genders that cant be compensated for or neglected.

A crucial difference is the amount of the male hormone testosterone.
We all have it, our bodies, be it male or female produce it on a daily basis, sadly for us all it´s productions get´s lower by age, drasticly affecting our muscle mass aswell as ability to gain fat. Aswell as sexual lust and an every day feel good quality level.

However, not only does testosterone play a significant role when it comes to your results in the gym, it also sees it´s production peaking thanks to going to the gym and training hard, which is one of the reasons why people that do train and live healthy life´s otherwise look younger and are younger biologicaly speaking.

It´s also the reason why no female ever needs to fear waking up looking like a beefed up male bodybuilder.

testosterone - male vs female

- Normal testosterone levels in men are 200-1200 ng/dl
- 15-70 ng/dl are normal in women.

As you can see, men’s testosterone levels are several hundred % higher than women’s.

Even if a man is at the LOW end of the men’s normal testosterone range, he still has more than twice the amount of testosterone as a woman at the HIGH end of the women’s normal testosterone range.

And comparing the median testosterone levels in men and women,the difference is even bigger.

Male´s have 16.47 times more testosterone than women.

And the active, lean body seeking females fight´s an uphill battle, while at the same time being given a free pass if a slim and toned body is all you seek, you see.

Females simply do not have the hormonal support (testosterone) to gain muscle mass like men even if the training is as hard and serious.

That fact alone is also why females should train just as hard at the gym as a hard training male, it´s how you get lean and looking fit and feminine.

Optimal reps range for lean muscle mass

Regardless of you being a female or male hitting the gym looking for that sculpted body, there are some basics that do work for everybody and it works more or less similar for everybody.

Yes, some gains muscle mass more easily, some lose fat more easily, some will run 100m faster, others will be better at 10km and some will love benchpress while their training partner will destroy them when training back or doing squats.

But inside our biological maximum playingfield we all respond, more or less the same way to training.


you need to lift some heavy weights and really challenge yourself! While performing high rep sets, 15+ reps per set do have some benefit, it is not optimal to adding muscle mass for anyone and regardless of exercise.

Here is a general overview of the way the amount of repititions per set will affect us.

1-5 reps = Strength
6-12 = Hypertrophy
12+ = Endurance

There is a lot of crossover of adaptations between rep ranges. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. But it gives you an idea of the weight you need to lift to grow and keep in mind.

It also means it should be 12 hard reps and not 12 reps you breeze through without breaking a sweat.

Now - i have to say of course that i will not mind going as high as 14 reps.
For me i view it as this, i try to keep reps per set between 7 and 10 reps and once i go beyond 10 reps i try to increase the weight and vice versa, when i cant reach 7 reps i lower the weight the next time around.

However, if i do 12 i´m not quitting if i can do 2 more or 3 more, then i just keep going and for some muscles, like legs, i do at times for a few weeks throw in 20+ reps set for squats, still heavy in weights and challenging for the body in another way. But this is the rare exceptions for me.

Also, in my opinion these reps numbers should only be accounted for in your base weight. IE: if you´re doing a drop set, do your 6 to 12 reps on your first weight, if you drop the weight once you´re busted and do 3 more reps they dont count, it´s just added pain and bonus for your mind and muscles to chew through.

difference in food?

NO, there´s no difference in how we should eat.
Yes, it´s true strictly speaking that we store fat differently, in different areas of our bodies atleast, it´s also true males need more calories per day and that we need more proteins due to our larger amount of muscles.

However, regardless of you being a male or female if you´re trying to gain lean muscles, you will need to eat adequate protein and also good, essential fatty acids.

And please, do not fear carbs from fruit and berries and keep those fluids going.

However, eat enough calories to gain muscles, but not to many to gain fat, that and keeping the amount of protein high enough is as easy as it is, or hard if you so will.

It´s in the end tho, the same approach regardless of your gender, just different amounts and different end results.

exercises

As we´ve already mentioned, females should not train differently, you´ll not get a male body anyway, you´ll keep on looking feminine, slim and trim, sexy and girly with a nice fit shape and form, that is all.

Some exercises are in my opinion essential for both genders when it comes to maximizing our lean muscle gains due to the amount of stress they cause our bodies.

Maximizing our natural hormone productions, involving lots of muscle groups and causing lean muscle mass gains overall - which will increase how much calories needs per day and increase your body fat loss.

Not to mention that these exercises hit´s the muscles that actually makes our bodies look hot and yummy.

Squats
Deadlifts
Chins are my three main exercises, other´s will name a few more, but to me it´s squats, deadlifts and chins and to a certain extent bench press and sitting and standing row and shoulder press.

I´d even go as far as to say that most would get great results with nothing but those seven exercises if they realy push them hard every week.

burning fat

As i´ve hinted at previously here at +Your fitness tribe it´s much more efficient doing cardio in high paced intervalls.

So, one example would be sprinting all-out for 100 meters then walking for 100 meters then repeating.

Do that for 2km in total and on your off days, please do your less intense walk´s or lower pace joggs. It do help, just not as good.
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