Should Women Train Like Men?

Posted Jun 19, 2009 by nia shanks. This entry is filed under strength training, training, and workout.

Pole Vaulter Allison Stokke

Women Strength Training: Train Like Men?

I had a great idea for this post before I started to actually write it up. It’s a popular saying that “women should train like men” for the best results in the weight room. However, women’s strength training shouldn’t necessarily mimic the training of men.

Allow me to explain: there’s only one problem with the statement that women should train like men: most men don’t “train like men.”

In commercial gyms everywhere most men do exercises that aren’t the most beneficial for their physique, health, or goals. For example, if men actually train their legs they use the leg press, leg extension, leg curl, and even the inner and outer thigh machines.

(The strength coaches/trainers I know wouldn’t be caught dead training themselves or their athletes/clients on an inner or outer thigh machine).

Men also use a lot of machines, do tons of bicep curls, lots of weighted sit-ups and side bends, and always make sure there is ample time for the bench press. Furthermore, most men in gyms hardly train their backs, except for the occasional set of lat pull-downs and seated rows.

So, for the most part, most men don’t train properly. They don’t use efficient or challenging exercises, their training is horribly unbalanced (constantly working chest and biceps) and their posterior chain (low back, glutes, and hamstrings) is very neglected. This is not the type of training I would encourage a woman to follow.

The saying should go like this instead: women should train like athletes.

Athletes train to improve their performance. Developing a body with low body fat and a great aesthetic appearance are usually just a great side effect. For more information on training for performance, refer to the article Stop Training for Fat Loss.

Athletes use challenging exercises that help develop a balanced, healthy body. You won’t catch a smart athlete doing nothing but bench presses and barbell curls for their upper body.

So what does this mean? It means that in the weight room women should do the following exercises and their variations:

-deadlifts

-squats (bodyweight, dumbbell, or barbell—do not use a Smith machine . . . ever)

-lunges

-pushups

-dumbbell/barbell chest presses

-rows (bodyweight, dumbbell, barbell, cable)

-overhead presses

-dips

-chin-ups

-planks and other core stabilizers

Those exercises will give you the “biggest bang for your buck.” If you only used the exercises on that list for the rest of your training career, you would build a much better body than the average gym rat, and in much less time.

For the most part, stay off the damn machines. You will build a sexier pair of legs with squats, deadlifts, and lunges than you ever could with leg extensions/curls, and inner/outer thigh machines. Furthermore, those exercises will also make you more balanced, healthy, and provide carry-over into the real world.

So there you have it: train like an athlete.

If you haven’t done so already, make sure you get your copy of the No Non-Sense Fat Loss Manual—it’s free, after all. Just look at the top right of the page. That will definitely put you on the right path to success.

Comments for This Entry

Kelley Moore 09:28AM on June 19, 2009

Yeah! I have been following your blog and you always post some great information, but this is probably my favorite post so far. You do a great job of explaining how we should train. I've recently seen some women training with husbands/boyfriends and doing exactly what they do. Kudos to them for stepping away from the light weights, but if you really watch some guys in the gym it's no wonder the staff isn't carrying someone out on a stretcher most nights. I recently saw a husband/wife, both overweight, spend at least 15 minutes doing shrugs with a tremendous amount of weight. UGH! Thanks for all the great information you share.

Nia Shanks 10:36AM on June 19, 2009

Kelley-

I'm so glad you like the information.

It's true; it's amazing there aren't more injuries in the gym. Just today I saw a lot of very sketchy "exercises" being taught my personal trainers.

Most people would be better off getting the help of an expert before starting a strength training program. I mean, I wouldn't assume I could do physical therapy on myself.

Getting optimal training at the gym doesn't happen by accident. That's why it's always best to have a plan.

Thanks again!

JC 08:37AM on June 20, 2009

yup, I agree wholeheartedly. I recommend the NROL4W all the time because women should definitely be training like their smart counterparts. Many I come across are always afraid of being bulky etc. However surely we can agree that it's impossible for a woman to get huge due to lack of testosterone.

Nia Shanks 06:44PM on June 21, 2009

I agree. I have NROL for men and women. Both are excellent books.

All it comes down to is choose the right exercises, execute properly, and improve performance.

Simple, but very effective.

Jack 07:43AM on June 25, 2009

Great, great article! So true and sightufl. Just discovered ur site from reading ur passage in T-Nation. Look forward to reading more from u.

Thanks!
Jack

Nia Shanks 07:51AM on June 25, 2009

Jack-

I'm glad you enjoyed the article. The Myth Busters article was fun to contribute to; hopefully you liked that as well.

Thanks!

Jon 11:45PM on June 25, 2009

Wow that was a great read. Lot's of incredible info on there. I particularly enjoyed the first bit about men not training like men. Hah, so many guys train like that at my gym.

Glad you discussed this topic and how you handled it.

Nia Shanks 05:56AM on June 26, 2009

Jon-

Glad you liked it! Well, if you go to a commercial gym, you know exactly what I'm talking about.

Thanks for the comment. : )

gregory 07:00AM on June 27, 2009

I think you just explained this perfectly; Train like an athlete. I was wondering who are some major influences in the weight training/nutrition world that you look up to and follow? If you don't mind telling. Anyways good article and hope to read more in the near future.

Nia Shanks 08:51AM on June 27, 2009

No problem at all. I greatly look up to and admire the following people (and I know there is more, but my mind is going blank).

-Alwyn Cosgrove, Craig Ballantyne, Jason Ferruggia, Eric Cressey, Mike Robertson, Bill Hartman, Dave Tate, Brad Pilon, Leigh Peele, etc.

I know there are several more, but they are the first that popped into my mind. Hope that helps.

-Nia

Dan 07:13AM on August 09, 2009

Great article, I found a site called "stronglifts.com" run by some guy in belgium. The site is free and pretty much goes with the article. I found it out while googling strength training.

Christopher Quinn 02:36PM on February 12, 2010