Tips for Training Women From BMFC

Tip #1. Increase the number of sets in your workouts. At Body Masters, a personal training gym in Omaha, Nebraska, we’ve noticed that women can benefit from doing more sets in their workouts. Since we can take shorter rest periods between sets, we have more opportunities to do extra sets. In fact, many of our female clients can often do almost twice as many sets as others on the same program!

Tip #2. Opt for moderate to high rep ranges. When it comes to strength training for women, using percentages of 1RMs (repetition maximums) doesn’t always apply. For example, if you can comfortably dumbbell press 20 pounds for 15 reps, it doesn’t necessarily mean you can manage 30 pounds for 6 reps. Especially starting out, sticking to moderate- to high-rep ranges is a great approach until you gain more confidence and strength.

Tip #3. Gradually increase weights in small increments. It’s not uncommon to find that jumping from one weight to another can be challenging. That’s why at Body Masters, we’ve found it helpful to increase weights in small, incremental steps. A 1-pound increase feels a lot less overwhelming than jumping straight to 5 pounds. By the time you reach your last set, you’ll likely find that you can handle the heavier weight—it just takes a bit of perseverance.

Tip #4. Focus on whole-body workouts or upper/lower splits. Many of our female clients at Body Masters prefer feeling overall fatigue rather than targeting specific areas. Since the goal for many is fat loss, whole-body workouts work well. Another effective option is splitting workouts into upper body and lower body days. This way, you’re not overly fatigued in one area, and you can keep the momentum going.

Tip #5. Stick with a program longer if technique needs improvement. While the usual advice is to switch up routines every four to six workouts, it can be beneficial to stay with a program a bit longer, especially if you’re still working on perfecting your technique. At Body Masters, our trainers understand the importance of proper form and technique, so don’t hesitate to take the time needed to master each exercise.

Strength training is incredibly effective for women for several reasons. Not only does it help build muscle and increase metabolism for fat loss, but it also improves bone density, joint health, and overall functional strength. Contrary to the myth that lifting heavy weights will make women bulky, it actually helps create a toned and defined physique.

At Body Masters, we’re dedicated to helping women achieve their fitness goals through personalized training programs that focus on strength, confidence, and overall well-being. Our experienced trainers understand the unique needs of women when it comes to strength training, and we’re here to support you every step of the way.