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A Woman’s Guide to Weightlifting


While some weightlifting advice is universal, generally weight training advice is meant to be customized based on individual body type and goals, and more importantly the distinction between women and men must be addressed. Physiology, anatomy and hormones, for example, can vary between women and men, and this has an impact on how training should be programmed for women.


Historically, weight bearing workouts created for women have focussed on using lighter weights at a higher repetition. Likewise, a misplaced fear of getting “bulky” or “too muscular” has led many women to avoid lifting heavy weights, depriving them of the power and strength that can holistically benefit their entire lives.


Perhaps we should replace the fear of getting “bulky” with a healthy concern for losing muscle. After age 30, women lose about 3 to 8% of their muscle mass per decade, and this rate of loss is even higher after the age of 60. Less muscle increases the risk of falls and injury, especially as you age, which is another reason why muscular training is crucial, since it supports muscle mass maintenance and strength as you age.


Hormonal Differences


Unlike men, whose hormones generally stay stable, women’s hormones are cyclical throughout the month depending on the phase of their menstrual cycle (if they have one).

The monthly cycle for menstruation is broken down into four (4) weeks. The first half of the cycle is known as the follicular phase, which lasts about 14 days. In this phase, the training experience is similar for both women and men because of the hormonal profile. It starts on the first day of bleeding.


However, in the luteal phase, which also lasts about 14 days, there is a higher hormone presence. This makes a woman’s chemical composition more catabolic in nature, making it more challenging for a woman to progress training intensity. This is because recovery may take longer, sleep is often impacted and energy levels may be lower overall from ovulation until the end of the luteal phase.


During the luteal phase, depending on your personal response to exercise, you may find it beneficial to reduce the volume of your training, and possibly even reduce the number of intense training days.


Even though training volume and intensity may need to be reduced in the last two (2) weeks of the cycle, research suggests that muscular training during the first two (2) weeks of the cycle may result in “a larger gain of lean body mass than standard training sessions.”


Pay close attention to incorporating muscular training into your program throughout your monthly cycle, but especially within the first two (2) weeks. This may mean that you strength train more often or with a higher volume during the first two (2) weeks (say three (3) to four (4) times a week) and then consider reducing to two (2) to three (3) times a week for the remaining two weeks of your menstrual cycle.


Physical Differences


The Q-angle, which is the measurement of the angle between the long axes of the femur bone and tibia, is often larger in women than in men because women often have wider hips. This is one reason why women are more susceptible to knee injuries. For example, college-aged women account for two (2) to six (6) times the number of knee injuries as men.


Additional Training Differences


The differences between the sexes, make it is crucial for women to focus on knee and lower back stability to limit the risk of injury. A well-rounded muscular-training program should center on basic functional movements such as the squat, deadlift, horizontal push, horizontal pull, vertical push, vertical pull, and rotational movements.


Aim for two (2) to four (4) days of muscular training per week, depending on personal goals, energy levels and hormonal cycle. If you’re training two (2) days per week, do a full-body prgramme that consists of squatting plus upper-body push exercises (like a bench or overhead press) on one (1) day and deadlifts with upper body pull exercises (like pull-ups or rows) on the second day (2).


If you’re training three (3) to four (4) days a week, aim to do a lower-body and upper-body split across those days. Focus on lower-body squatting and quad-centric movements (such as Spanish squats and leg extensions) on one day and upper-body pushing and/or pulling the next day (such as bench press, pull-ups, rows, overhead presses, Arnold presses, etc.). Finish with deadlifts and more glute- and hamstring-centric movements (such as hip or glute thrusts, single-leg deadlifts and forward-leaning walking lunges) on the third day, with upper body pushing or pulling on the fourth and final day (don’t repeat the previous day of upper-body work completed earlier in the week).


Regardless of how many days you train, every day should include some form of core work that revolves around planking, heavier carries (such as suitcase or farmer’s carries), and some rotational work (such as Russian twists or banded chops). For repetition ranges (reps), to maximize strength, aim for 5-10 total sets per muscle group per week. Rest intervals should be at least 1-2 minutes in length between sets in order to optimize recovery for the next set.


While there may be physiological differences between the sexes, there is no need to radically alter your training. Instead, take note of any fluctuations in your energy throughout the month, and mitigate any potential risk for injury by strengthening your shoulders and knees. Focus on lifting heavier weight (while still maintaining good form), push yourself appropriately, depending on how you feel, and remember that this strength work will greatly benefit your longevity and overall health.


*Credit to: Jen Kates, Pn2, NASM-CPT, ACE Certified Health Coach - host of the podcast Making Shift Happen and the owner of Shift Human Performance


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