What are the Best Ways for Women to Get in Really Good Shape?

What are the Best Ways for Women to Get in Really Good Shape?

Jul 26, 2024 mindpump

Gyms are often separated like a 6^th grade school dance: boys on one side, girls on the other. But as a woman, you shouldn’t feel confined to the cardio section – you need to venture into the weight room. Despite what 90’s aerobics videos and the Victoria’s Secret runway show led on, if you want to get in really good shape you need to lift heavy and get strong. The treadmill is a good tool for a healthy heart, but being fit encompasses more than that. It’s about strength, mobility, muscle mass, body composition, coordination, and balance. To become proficient in all these areas, you need to eat protein and lift weight.

Progressive Overload

Progressive overload is key to building muscle and strength. This means gradually increasing the weight, reps, or intensity of your workouts over time. Consistently challenging your muscles ensures continuous improvement and growth.

This is where I have seen a lot of women being misled by the fitness industry and social media. Getting in shape isn’t about finding a routine to do at the gym. Lifting the same weights for the same reps over and over again won’t get you far. Sure, it’s exercise; and exercise is always good. But if you want to make improvements, your fitness program needs to progressively challenge you. These fixed programs (often marketed as “challenges”) where you do 10 squats every day for 30-days is the perfect example of what not to do. If you want your body to change, you need to give it a reason to. You need to progressively overload your muscles.

Focus on Muscle Priorities

Now that you understand progressive overload, let’s take a look at the differences between training for men and women. The main differences aren’t necessarily biological but often relate to preferences, specifically in terms of which body parts to prioritize. When we think of a woman in really good shape, the first thing we think of probably isn’t the size of their traps or forearms. Women (and please forgive me for generalizing your gender for the sake of convenience) often care about different muscles than men. So, give yourself permission to tweak programs to fit your goals rather than following a cookie-cutter program designed for men. Of course it’s important to have a well-balanced lifting routine, but make sure you direct more effort and volume into the muscle groups you specifically care about most.

Additional Considerations:

Adequate Protein Intake

Protein is the key for muscle repair and growth. You need to eat enough protein to support your training efforts. Good sources include meats, fish, dairy, and eggs.

Train Hard

Training hard is essential. You need to push yourself close to failure to stimulate muscle growth effectively. This doesn’t mean going to failure every set, but the last few reps should be challenging.

Adjust Training Volume and Rest Times

Women can generally handle more training volume and recover between sets quicker than men. This means you can follow a traditional weight lifting program, but cut back a bit on rest times to increase the volume. This approach allows you to get more work done in less time, maximizing your workout efficiency.

Cardio for Heart Health

Cardio is important, but not for fat loss — that will come mainly from your diet. Instead, cardio should be incorporated for overall heart health. Aim for regular cardiovascular exercise to keep your heart healthy and improve your endurance.

Balanced Nutrition

Diet plays a significant role in achieving your fitness goals. Ensure you’re eating a balanced diet with a good mix of macronutrients (protein, fats, and carbohydrates) and micronutrients (vitamins and minerals). Additionally, if we want to put on muscle, you’re going to have to eat enough calories to help your body repair and perform at a high level. Reframe your thoughts about food. Don’t think of it as something you must avoid, restrict, or be scared of. Food helps us function, grow, and reach our goals.

Stay Consistent and Patient

Getting in shape is a journey that requires consistency and patience. Stick to your workout and nutrition plan, track your progress, and make adjustments as needed.

Conclusion

The best ways for women to get in really good shape involve focusing on fundamental muscle-building principles while customizing your approach to fit your preferences and goals. Prioritize the muscle groups you want to develop, utilize progressive overload, ensure adequate protein intake, and train hard. Incorporate cardio for heart health and maintain a balanced diet. Stay consistent, be patient, and you’ll see the results you’re aiming for.