Top 3 Gym Mistakes Women Make

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Hey there, MuscleWiki faithful!

It's your boy, Coach Ty, back with another power-packed newsletter. This time, we’re diving deep into common mistakes women make in the gym and how to overcome them. Let’s get straight into it!

Key Takeaways:

1. Lift Weights: It’s the best way to lose body fat and tone up.

2. Volume Matters: Women should incorporate more volume in their training compared to men.

3. Cycle-Based Training: Adjust your workouts based on your menstrual cycle for optimal results.

Mistake #1: Avoiding Weightlifting

Ladies, if you’re sticking exclusively to the cardio section, you’re missing out! Over the years, I’ve trained dozens, if not hundreds, of women, and the primary goal for most is to lose body fat and tone up. But here’s the kicker—lifting weights is superior for body fat loss compared to pure cardio.

Many of you worry about getting bulky, but let me put those fears to rest. Getting overly muscular is like fearing you'll accidentally make it to the NBA just by playing basketball. Even with maximum effort and without the use of drugs, you won’t look like Arnold Schwarzenegger or Ronnie Coleman. Focus on lifting weights to build muscle and burn fat effectively.

Mistake #2: Training Like Men

This might sound contradictory, but hear me out. While you can lift weights and do the same exercises as men, women have different hormonal profiles and muscle fiber compositions. Women typically have more type one muscle fibers and higher estrogen levels, which means you can handle more volume—more reps, sets, and frequency.

Additionally, women benefit more from steady-state cardio compared to high-intensity interval training (HIIT). Embrace these differences to maximize your results.

Mistake #3: Not Adjusting Training to Your Menstrual Cycle

Your menstrual cycle significantly impacts your hormone production, and this should influence your training. During the luteal phase, your metabolism is higher. Opt for more reps, shorter rest periods, and higher heart rate activities. During the follicular phase, you’re stronger—focus on lower reps and strength training.

Research supports this approach. A study on follicular vs. luteal phase-based strength training found that follicular phase training led to greater muscle strength and growth. Tailor your training to your cycle to see the best results.

Thanks for tuning in, everyone! Let me know what you want to hear about next, and as always, keep pushing towards your fitness goals.

Stay strong, Coach Ty

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