04/05/2026
12 Things Women Should Consider About Training
1️⃣ Rest periods
Ladies recover quicker.
To get the best out of your workouts keep your rest periods short. (Maximum rep lifts still require longer rest)
While men will get better results from a slightly longer rest, women will achieve the same results with a lot less
2️⃣ Strength Training
Women start to lose muscle from the age of 30
Strength training is especially important from the on.
Helps protect your body just as much as your muscles by working the central nervous system and maintaining balance and coordination
3️⃣ Perfect form
Nail the basics.
Protect your body from your bones to b***y
Good form = long term investment
4️⃣ Free weights over machines
Machines have their place, especially for rehabilitation or bodybuilding
Free weights allow for natural movements and aid with posture and imbalances
5️⃣ High intensity training
Can be done with our hyrox beginner classes or in weight training sessions
It's basically the art of working with an elevated heart rate, rest and repeat
Benefits
Release of..
Myokines = burn fat
6️⃣ Getting abs
Use multi joint movements.
The more joints working. The more the core has to activate.
7️⃣ Lady time of the month
Two phases of your menstrual cycle.
Follicular phase = more energy lift heavier
Luteal phase = less energy. Back of slightly
You know more than I do about this. Listen to your body
8️⃣ Creatine
No, it's not a steriod
No, it won't make you bulky
Women only have around 70% of the Creatine stores men do
Creatine...
Strength
Lean muscle
Fat loss
Brain health
Sleep
Gut health
And so on
9️⃣ Supplements
I'll advise you to go over to check out Greg Foley on all advice with supplements
It'll blow your mind
1️⃣0️⃣ Consistency
The most important part for any real changes
Lean muscle and body adoptions take time.
Increase that 10 fold if you're not committed
1️⃣1️⃣ Workout to stress the body
Not the stress that shuts you down
Physical stress in a controlled manor.
Ever walked pen y fan?
And your legs ached for days?
Its a new stress on the body. Next time you'll be fine 💪
That's how we grow
1️⃣2️⃣ Reps and sets
You're going to want to cover all areas
Strength
Endurance
Muscle building
We've covered that women recover faster.
But women can also push towards failure a lot better as well.
Utilise it.
