Da li muškarci i žene trebaju raditi isti trening program?

Women and men should use similar training programs. Find out why below, and try this great workout. Forget the idea that men and women need different training programs. Learn why boys and girls need to train the same way. Girls, put your simple training stuff aside and try this effective training session!

It often happens that after guys see a girl lifting weights, they approach her carefully with the question of which sport or competition she is training for. Reactions are mostly positive, but some people may not understand why some girls do heavy lifting exercises, squats and shaft lifting for fun. Most men ask the question: women don’t train like men, right? They shouldn’t lift heavy weights, should they? Why would women do squats, weightlifting, or shaft exercises when they don't have a similar body figure to someone competing, athletes? Imposed opinions that women cannot be strong, athletically built, that they cannot lift heavy things are very wrong.

In most cases, men and women should train the same. Aesthetically, it is understandable that men and women have many different goals, but they are actually achieved by following the same training programs. Men often want to be fat and bloated, while many women want to have a finely shaped figure. The thing is, you can't have a strong and shaped body without moving your muscles.

To build muscle, you need to lift weights and provide your body with enough calories to recover. Muscles will not magically appear after unlimited work of 20 sets of exercises with weights from 2.5 to 5 kg. It doesn't matter if you are a man or a woman. The amount of muscle and effort required to lift 20 times without giving up is compared to lifting weights 6-10 times before giving up. Training that requires a lot of repetition has its time and place, but explicitly leads to semi-optimal results. With rare exceptions, women actually find it harder to build muscle because they have 10 times less testosterone than men. To overcome this, women often train twice as hard and more than men.

Legs are an exception

The principle of training women is different when it comes to leg training. After all, most women do not tend to form tears on their leaves. If they weigh, then there is more power in them! In order for women to achieve the desired goal, ie. to have nicely shaped and strong legs, they need to dedicate themselves to premium training with exercises such as sumo lifting, or Romanian deadlifting that focus on muscle flaps. Squats should also be done, but there are certainly women who want to follow some other pattern of exercise. This is achieved by aligning with the hips by pulling backwards, rather than breaking the knees, to give more emphasis to the quadriceps.

In order to focus on the quadriceps, preference should be given to the dominant hip variation of exercises, such as exercise: side step, instead of front step or bench step. Leaning forward, you focus on the muscle flaps, while standing straight with a vertical lift, you focus on the quadriceps.

Boot Time

There are not many situations in which women need to train differently than men. Obvious conditions such as pregnancy can trigger a whole new discussion. Putting that aside, women should train exactly the same as men with training programs aimed at building a powerful and beautiful body.

Weekly Exercise Program


  1. Exercise group

* Sumo Deadlift: 4 sets - 6 reps

* Pallof thrusts: 3 sets - 10 reps (on each side)

  1. Exercise group

* Dumbbell push-ups: 3 sets - 10 reps

* One-legged buttock lift: 3 sets - 8 reps (first one leg then the other)

  1. Exercise group

* Pull the cable in a sitting position: 3 sets - 10 reps

* Inverted abs: 3 sets - 10 reps

Tuesday (holiday)


  1. Exercise group

* Folds: 4 sets - 5 reps

* Step to the side with the weight: 3 series - 6 repetitions (on each side)

  1. Exercise group

* Push-ups: 3 sets - 10 reps

* One-handed cable pull in a standing position: 3 sets - 8 reps (first one and then the other hand)

  1. Exercise group

* Pull -Through: 3 sets - 10 reps (3 seconds hold in final position)

* Delay with rotation (balls, dumbbells) kneeling: 3 sets - 10 reps (on each side)

* Pull the cable to the face: 2 sets - 12 reps

Thursday (holiday)


  1. Exercise group

* Butt lift with weight: 3-4 sets - 8 reps

* One-handed dumbbell push-ups: 3 sets - 6 reps (first one hand and then the other)

  1. Exercise group

* Step back with a dumbbell: 3 sets - 8 reps (first one leg and then the other)

* Endurance on one arm: 3 sets - 5 reps (first one and then the other arm)

  1. Exercise group

* Lifting the dumbbell on a sloping bench: 3 sets - 10 reps (first one and then the other hand)

* Recumbent triceps extension with EC bar: 3 sets - 12 reps

  1. Exercise group

* Squat with dumbbell: 8 reps

* Kettlebell swing: 10 reps

Saturday and Sunday (holiday)

Leave a comment

All comments are moderated before being published