In principle, a woman, and I am mainly talking about resistance training, should train the same as a man.
Women are almost as strong as men per kilogram of muscle. That is why there is no reason to give women a completely different schedule. That is why there is no programming with more repetitions and lighter exercises.
Another hormonal check?
But the hormonal balance of a woman is very different and this must be taken into account. Especially with regard to the result of this training. The male body simply produces ten times more testosterone than a woman’s, while women produce more estrogen. As a result, women naturally have a higher fat percentage, they can accumulate less muscle mass and they also retain fat earlier.
The abnormal physical and menstrual cycle must also be taken into account when compared to men. The physical and emotional discomfort that this cycle entails does not invite people to train hard during these periods. The female body produces extra testosterone around the ovulation. So this would be a good time to train more.
In the so-called premenstrual cycle, a woman’s body produces more relaxin hormone and this increases the risk of injury. All the things a woman has to take into account and why they have to adjust the training during certain periods and therefore deviate from the training of a man.
The body also requires some adjustments. The pelvis of a woman is wider than that of a man. This means that they must bend their legs closer than a man with a bent knee to prevent knee problems. It is also known that the inner thigh muscle is less developed and, to prevent injury, a woman can train this extra muscle.
Women who wear high heels often suffer from an exaggerated hollow back. The calf muscles become shorter so that the knee can stretch too much. To counteract this, a woman would do well to do extra stretching and stretching exercises for the lower back and to strengthen extra abdominal muscles, although the latter also applies to men.
Finally, the distribution of fat among men and women is different. Women store more fat in their legs and buttocks. When losing weight very quickly, women with the upper part of the body are “starved” while their legs and hips are still fat. The cure for this is: losing weight much more gradually and not just relying on cardiovascular training. But despite these necessary adjustments, the training of a woman and a man does not have to be completely different and joint training is not a problem.