Train Like a Woman, Not a Man: Why Your Workouts Should Be Different

Ladies! We deserve workouts built for OUR bodies & goals, not shrunk-down versions of men's routines! Today, I’m breaking down some of the elements that make a woman's workout different.

We need joint stability work

Women tend to have naturally looser joints compared to men. This can mean stability becomes a crucial factor in pain-free exercise. I love incorporating anaerobic exercises like bear crawls and bodyweight squats. These exercises not only elevate your heart rate but also challenge your balance and core stability, teaching your joints to stay stable during movement. Additionally, stable joints prevent the wrong muscle groups from overworking and creating tension or headaches caused by poor posture.

We have to figure out what works best for OUR hormones

On hormonal birth control, our hormones may be more regulated throughout the month. Without, we may notice some dramatic changes. For example, a significant energy drop right after ovulation or less coordination premenstrually. Some love to workout hard to get all the stress out, whereas others are exhausted a few days before their period! There's a lot of conflicting advice out there, but you know your body best. I urge you to track your cycle and tailor your workouts accordingly.

For peri and postmenopausal women, current medical opinion (not from the Dark Ages!) suggests that estrogen supplementation can be beneficial to help maintain muscle mass, bone strength, cognitive health, and more.  AND IS NO LONGER THOUGHT TO CAUSE CANCER. It is harder to maintain fitness after menopause but with consistency, we do see improvements.

We strength train for different reasons

Muscle mass has incredible effects on the body. The more muscle you have, the more calories you burn each day, thanks to its increased metabolic activity. Strength training is the most significant way to build strong bones, much more so than activities like walking.

Muscles also play a vital role in proper body mechanics. Strong muscles promote good posture, preventing you from slouching, and support your joints, reducing pain and the risk of injuries.

Women naturally have lower testosterone levels, making it more challenging to build significant muscle mass. However, that doesn't mean it's impossible! If getting big is your goal, it will require dedication and specific nutrition.

And for everyone else, there's no need to worry that lifting weights will turn you into a bodybuilder. Think JLo and Janet Jackson – strong, toned physiques that celebrate the female form!

And finally...

We've explored the science behind women focused workouts. unpacking how to burn calories, avoid injury, and stand tall.  We touched on the current recommendation for estrogen supplementation for peri and postmenopausal women, and emphasized the importance of tuning into your body's needs throughout your menstrual cycle.

But here's the real question: Are you ready to ditch the generic routine and trade it for a fitness plan that focuses on what matters to you? One that takes into account hormonal fluctuations, prioritizes joint stabilization, and leaves you feeling strong and confident? Book a free, one-on-one consultation today! to discuss your fitness goals, current exercise routine, and any questions you have. And you can schedule a free workout too!​ ​​