Is Strength Training for Women Different From Men?

Strength-training recommendations for men and women are no different. However, men have a slightly different response to strength training than women. Women do better with longer warm-ups and burn a higher percentage of fat while training. Advanced strength athletes should train up to six times each week while adults should practice them at least two times weekly.

Muscle Mass Gain

While men and women both can increase their muscular strength by strength training, men usually build larger muscle mass than women. It is because men are genetically prone to have bigger muscles compared to women.

Risk of Injury

Strength training helps men increase tendon strength, which makes them less likely to be injured. However, both men and women with overtraining and unprepared training will increase the risk of being injured. So, choosing an experienced personal trainer is more important than the type of exercise.

Muscle Endurance Exercises

Strength training goals may also include increasing muscle endurance. The number of sets and repetitions to achieve muscle stability in men and women is no different. The fitness experts recommend that men and women should do 2 to 4 sets of 10 to 25 repetitions with 30 seconds to 1-minute rest time between sets. It will increase muscle stability, which is one of the main goals of strength training. Just call us and book an appointment If you need a personal trainer in North York, Richmond Hill, Thornhill, Scarborough.

Type of exercises

Both men and women should perform a variety of upper- and lower-body exercises for one week. Activities should include working with major muscle groups such as the back, shoulders, forearm, back, arms, chest, abdomen, head muscles, hamstrings, thighs, and legs. Try to train each major muscle group at least twice a week until an injury prevents you from exercising. You should know it does not matter you are a man or a woman.

Strength Training Nutrition Needs

Completing your nutritional need, as a regular strength trainer, depends on your weight, not your gender. Men often have more body mass than women, but not always. Strength athletes should consume 1.3 to 2 grams of protein per kilogram of body weight daily. Calorie needs can vary depending on your daily activity, but men who do strength training often need to consume more calories than women. Men and women who are trying to gain weight should add about 500 calories to their daily diet. Men and women who want to lose weight need to reduce their current intake by about 500 calories daily.

Muscle strength Workouts

Men are genetically capable of being bigger and stronger than women. However, strength training to increase volume for men and women is no different. To increase muscle mass, you should complete 1 to 3 sets of 8 to 12reps, or 3 to 6 sets of 1 to 12 reps depending on your previous experience. Rest periods should also be 1 to 3 minutes. To increase muscle strength, try to do 1 to 3 sets of 8 to 12 reps or 2 to 6 sets of 1 to 8 reps, with a 1 to 3 minute rest periods. We do have Toronto EMS training program which can help you with muscle strength workouts. If you are interested, please give us a call.