Females Should Train Too

Women are entitled to staying healthy just as much as men. Just because you have breasts and a vagina doesn't mean you need to train differently. Don't use your gender as an excuse to do jack-all in the gym, spending an hour on machines whilst checking in to Facebook to show off to your friends where you are.

Women who train are hot. Observe:



Pretty sure most women would be happy to have a physique comparable to her's. And that kind of physique is definitely possible to achieve through training hard. Sorry but you're going to have to ditch the stair master. Only through training hard will you get results. If you haven't read some of my previous posts, I said getting massive and bulky is impossible for women unless they take steroids because their body does not produce enough testosterone naturally.

By the way her technique was a bit flawed because she failed to set her lower back at the start, making it really hard to lock the weight out on the top.

If your other half is strongly opposed to you training and being awesome, he's probably afraid that you'll make him look bad. Half the guys I see at the gym can't even deadlift as much as this girl which is sad:



I'll be honest, females are at a slight disadvantage when they first start training. Their upper bodies tend to be weaker. It is common for many to not even be able to overhead press or bench press using the empty 20kg barbell.

Here's a simple routine females can do:

Session A:

Barbell Squat 5x5

Dumbell Incline Bench Press 5x5

Barbell Deadlift 1 x 5

Lat Pull-Downs 3 x 8

Session B:

Barbell Squat 5x5

Dumbell Incline Bench Press 5x5

Dumbell Rows 5 x 5

Push Ups 3 x 10

*Note* The work sets are listed, the warm-up sets are not included but yes you should warm up.

The program is simple as hell, which is why it will work. Better to get good on a few exercises than be average on a million exercises. Now I will explain it. First you have the squat. Any serious training routine has the squat in it, it's the best exercise for you hands down. It'll build a nice ass on you which should be enough incentive for females to do it.


Note the dumbell incline bench press. This exercise trains the same muscle groups as the flat bench press and the overhead press (pecs, shoulders and triceps), it's the exercise in between these two. This is just to keep things simple for female beginners since learning the squat is enough of a handful at the start. It can be harder to motivate female beginners so it's better to keep things as simple as possible at the start. The idea for the incline bench press for female beginners comes from Paul Carter of Lift-Run-Bang so he gets the credit for this. Increase the weight when you can get all the reps. Once you can do 10kg in each hand, try switching to an empty 20kg barbell. You will need a spotter to help you with unracking/racking the bar, but make sure they don't touch the bar during your set unless you get stuck.

Deadlifts are in there because they're great for strengthening your back. People don't stress enough how important it is to have a strong back.

You want a strong back so you don't end up like this when you're old

The lat pull-downs and push ups are extra assistance exercises, but you should still aim to get them done. I don't see too many girls who are able to do push ups. Do them on your knees if you have to but try to gradually transition into doing them on your feet. Make sure you don't flare your elbows out to the sides, keep them tucked in. This video shows the push up being demonstrated pretty well.

The above program caters for females who have a lack in upper body strength. Once this is no longer an issue, they should go on to follow the standard routines which have harder upper body exercises such as the overhead press, bench press and pull-ups. When following the above program, every now and then you should try to do a pull-up just to see where you're at.

Now to conclude this post with photos of women training:

Might take some time but you'll eventually be able to press weight overhead if you keep at it.

Deadlifts are awesome