{"id":12750,"date":"2024-12-20T05:19:41","date_gmt":"2024-12-19T22:19:41","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12750"},"modified":"2024-12-20T05:19:41","modified_gmt":"2024-12-19T22:19:41","slug":"a-womans-guide-to-weightlifting","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12750","title":{"rendered":"A Woman\u2019s Guide to Weightlifting"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p><span class=\"TextRun SCXW136766803 BCX8\" lang=\"EN-US\" style=\"font-size: 12pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW136766803 BCX8\" data-ccp-parastyle=\"paragraph\" data-ccp-parastyle-defn=\"{\">Last updated December 20, 2024. Originally published May 19, 2021.<\/span><\/span><\/p>\n<table style=\"border-collapse: collapse; width: 100%; border-width: 1px; background-color: rgb(218, 223, 225); margin-left: auto; margin-right: auto;\" border=\"1\">\n<colgroup>\n<col style=\"width: 100%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr>&#13;<\/p>\n<td style=\"text-align: center; border-width: 1px;\">&#13;<\/p>\n<p><span style=\"font-size: 12pt;\"><span class=\"TextRun SCXW69242869 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\" data-ccp-charstyle-defn=\"{\"><strong>Key Takeaways<\/strong><\/span><\/span><\/span><\/p>\n<p>&#13;<\/p>\n<p style=\"text-align: left;\"><span style=\"font-size: 12pt;\"><span class=\"TextRun SCXW69242869 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\" data-ccp-charstyle-defn=\"{\">This blog serves as a woman\u2019s guide to weightlifting, covering hormonal differences in weightlifting, including training during your period, as well as physical differences between the sexes that may <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">impact<\/span> <span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">recovery, <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">outcomes<\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\"> and injury risk. <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">S<\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">trategies are presented <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">to <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">optimize<\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\"> exercise programming<\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">, including how to create split routines <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">depending on how often you exercise<\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">, as well as specific areas of focus that will help women <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">avoid injury and <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">see <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">strength<\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\"> and power <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">benefits <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">both now and <\/span><span class=\"NormalTextRun SCXW69242869 BCX8\" data-ccp-charstyle=\"normaltextrun\">later in life.<\/span><\/span><span class=\"EOP SCXW69242869 BCX8\" data-ccp-props=\"{\">\u00a0<\/span><\/span><\/p>\n<p>&#13;\n<\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p><span style=\"font-size: 12pt;\"><br \/>While some\u00a0<a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/strength-training\/\">weightlifting<\/a> advice is universal, other advice is not, especially when it comes to training women and men. Physiology, anatomy and hormones, for example, can vary between women and men, and this can impact on how training should be programmed for women.<\/span><\/p>\n<p><span style=\"font-size: 12pt;\">Historically, workouts created for women have tended to focus on using lighter weights at a higher repetition range. Likewise, a misplaced fear of getting \u201cbulky\u201d or \u201ctoo muscular\u201d has led many women to avoid lifting heavy weights, depriving them of the power and strength that can benefit them for their entire life.<\/span><\/p>\n<p><span style=\"font-size: 12pt;\">Perhaps we should replace the fear of getting \u201cbulky\u201d with a healthy concern for losing muscle. After age 30, women lose about 3 to 8% of their muscle mass per decade, and this <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/\">rate of loss<\/a> is even higher after the age of 60. Less muscle increases the risk of falls and injury, especially as you age, which is another reason why muscular training is so important, as it helps you maintain muscle mass and strength as you age.<\/span><\/p>\n<p><span style=\"font-size: 12pt;\"><strong>Horomonal Differences<\/strong><\/span><\/p>\n<p><span style=\"font-size: 12pt;\">Unlike men, whose hormones generally stay stable, women\u2019s hormones are cyclical through the month depending on the phase of their menstrual cycle (if they have one).<\/span><\/p>\n<p><span style=\"font-size: 12pt;\">The monthly cycle for menstruation is broken down into four weeks. The first half of the cycle is known as the follicular phase, which lasts about 14 days. In this phase, the training experience is similar for both women and men because of the hormonal profile.<\/span><\/p>\n<p><span style=\"font-size: 12pt;\">However, in the luteal phase, which also lasts about 14 days, there is a higher hormone presence. This makes a woman\u2019s chemical makeup more catabolic in nature, which means it may be more challenging for a woman to progress the intensity of her training. This is because recovery may take longer, sleep is often impacted and energy levels may be lower overall from ovulation until the end of the luteal phase.<\/span><\/p>\n<p><span style=\"font-size: 12pt;\">During the luteal phase, depending on your personal response to exercise, you may find it beneficial to reduce the volume of your training, and possibly even reduce the number of intense training days.<\/span><\/p>\n<p><span style=\"font-size: 12pt;\"><span class=\"TextRun SCXW82175307 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW82175307 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Even though training volume and intensity may need to be reduced in the last two weeks of the cycle,<\/span><\/span><a class=\"Hyperlink SCXW82175307 BCX8\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35471634\/\" target=\"_blank\" rel=\"noopener\">research<\/a><span class=\"TextRun SCXW82175307 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW82175307 BCX8\" data-ccp-parastyle=\"Normal (Web)\">\u00a0suggests that muscular training during the first two weeks of the cycle may result in \u201c<\/span><span class=\"NormalTextRun SCXW82175307 BCX8\" data-ccp-parastyle=\"Normal (Web)\">enhanced muscle strength and mass<\/span><span class=\"NormalTextRun SCXW82175307 BCX8\" data-ccp-parastyle=\"Normal (Web)\">.\u201d So<\/span><span class=\"NormalTextRun SCXW82175307 BCX8\" data-ccp-parastyle=\"Normal (Web)\">,<\/span> <span class=\"NormalTextRun SCXW82175307 BCX8\" data-ccp-parastyle=\"Normal (Web)\">be mindful when<\/span><span class=\"NormalTextRun SCXW82175307 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> incorporating muscular training into your program<\/span><span class=\"NormalTextRun SCXW82175307 BCX8\" data-ccp-parastyle=\"Normal (Web)\">.<\/span><span class=\"NormalTextRun SCXW82175307 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> This may mean that you strength train more often or with a higher volume <\/span><span class=\"NormalTextRun SCXW82175307 BCX8\" data-ccp-parastyle=\"Normal (Web)\">during the first two weeks (say three to four times a week) and then consider reducing to two to three times a week for the remaining two weeks of your menstrual cycle.<\/span><\/span><\/span><\/p>\n<p><span class=\"TextRun SCXW252176423 BCX8\" lang=\"EN-US\" style=\"font-size: 12pt;\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\"><strong>Physical Differences<\/strong><\/span><\/span><\/p>\n<p><span style=\"font-size: 12pt;\"><span class=\"TextRun SCXW252176423 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\">The Q-angle, which is the measurement of the angle between the long axes of the femur bone and tibia, is often larger in women than in men because women often have wider hips. This is one\u00a0<\/span><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\">reason why<\/span><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> women are more susceptible to knee injuries. For example, <\/span><\/span><a class=\"Hyperlink SCXW252176423 BCX8\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4805849\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW252176423 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-charstyle=\"Hyperlink\">female athletes<\/span><\/span><\/a><span class=\"TextRun SCXW252176423 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"> <span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\">tear the <\/span><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\">anterior cruciate ligament (<\/span><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\">ACL<\/span><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\">)<\/span><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> two to eight times more <\/span><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\">frequently<\/span><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> than men<\/span><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\">.<\/span><\/span><\/span><\/p>\n<p><span style=\"font-size: 12pt;\"><strong><span class=\"TextRun SCXW252176423 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW252176423 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Training Strategies<\/span><\/span><\/strong><\/span><\/p>\n<table style=\"border-collapse: collapse; width: 100%; height: 18px; border-width: 1px; background-color: #DADFE1;\" border=\"1\">\n<colgroup>\n<col style=\"width: 99.8919%;\"\/><\/colgroup>\n<p>&#13;<\/p>\n<tbody>&#13;<\/p>\n<tr style=\"height: 18px;\">&#13;<\/p>\n<td style=\"height: 18px; border-width: 1px;\"><span class=\"TextRun SCXW242642409 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW242642409 BCX8\" data-ccp-parastyle=\"Normal (Web)\">To see video demonstrations and read step-by-step instructions for the exercises mentioned below, visit the\u00a0<\/span><\/span><a class=\"Hyperlink SCXW242642409 BCX8\" href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW242642409 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW242642409 BCX8\" data-ccp-charstyle=\"Hyperlink\">ACE Exercise Library.<\/span><\/span><\/a><\/td>\n<p>&#13;<br \/>\n<\/tr>\n<p>&#13;<br \/>\n<\/tbody>\n<p>&#13;<br \/>\n<\/table>\n<p><span style=\"font-size: 12pt;\"><br \/>Because of these differences between the sexes,\u00a0<strong>it is important for you to focus on stability in the knees and lower back<\/strong> <span class=\"NormalTextRun SCXW95344874 BCX8\" data-ccp-parastyle=\"Normal (Web)\">to help limit your risk of injury. A well-rounded muscular-training program should center on basic functional movements such as the squat, deadlift, horizontal push, horizontal pull, vertical push, vertical <\/span><span class=\"NormalTextRun SCXW95344874 BCX8\" data-ccp-parastyle=\"Normal (Web)\">pull<\/span><span class=\"NormalTextRun SCXW95344874 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> and rotational movements.<\/span><\/span><\/p>\n<p><span style=\"font-size: 12pt;\"><strong>Aim for two to four days of muscular training per week<\/strong>, <span class=\"NormalTextRun SCXW33496318 BCX8\" data-ccp-parastyle=\"Normal (Web)\">depending on your goals, energy levels and hormonal cycle. If <\/span><span class=\"NormalTextRun SCXW33496318 BCX8\" data-ccp-parastyle=\"Normal (Web)\">you\u2019re<\/span><span class=\"NormalTextRun SCXW33496318 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> training two days per week, do a full-body routine that includes squatting plus upper-body push exercises (like a bench or overhead press) on one day and deadlifts and upper<\/span><span class=\"NormalTextRun SCXW33496318 BCX8\" data-ccp-parastyle=\"Normal (Web)\">&#8211;<\/span><span class=\"NormalTextRun SCXW33496318 BCX8\" data-ccp-parastyle=\"Normal (Web)\">body pull exercises (like pull-ups or rows) on the second day.<\/span><\/span><\/p>\n<p><span style=\"font-size: 12pt;\"><strong>If you\u2019re training three to four days a week, aim to do a lower-body and upper-body split across those days<\/strong>. Focus on lower-body squatting and quad-centric movements (such as <a href=\"https:\/\/ace-pt.org\/anterior-knee-pain-spanish-squat\/\">Spanish squats<\/a> and leg extensions) on one day and upper-body pushing and\/or pulling the next day (such as bench press, pull-ups, rows, overhead presses, Arnold presses, etc.). Finish with deadlifts and more glute- and hamstring-centric movements (such as hip or glute thrusts, single-leg deadlifts and forward-leaning walking lunges) on the third day, with upper body pushing or pulling on the fourth and final day (don\u2019t repeat the previous day of upper-body work completed earlier in the week).<\/span><\/p>\n<p><span style=\"font-size: 12pt;\"><strong>Regardless of how many days you train, every day should include some form of core work that revolves around planking<\/strong>, <strong>heavier carries (such as suitcase or farmer\u2019s carries), and some rotational work (such as Russian twists or banded chops)<\/strong>. <span class=\"NormalTextRun SCXW204449676 BCX8\" data-ccp-parastyle=\"Normal (Web)\">T<\/span><span class=\"NormalTextRun SCXW204449676 BCX8\" data-ccp-parastyle=\"Normal (Web)\">o maximize strength, aim for <\/span><span class=\"NormalTextRun SCXW204449676 BCX8\" data-ccp-parastyle=\"Normal (Web)\">five<\/span><span class=\"NormalTextRun SCXW204449676 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> to <\/span><span class=\"NormalTextRun SCXW204449676 BCX8\" data-ccp-parastyle=\"Normal (Web)\">10 total sets per muscle group per week. <\/span><span class=\"NormalTextRun SCXW204449676 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Rest intervals <\/span><span class=\"NormalTextRun SCXW204449676 BCX8\" data-ccp-parastyle=\"Normal (Web)\">between sets <\/span><span class=\"NormalTextRun SCXW204449676 BCX8\" data-ccp-parastyle=\"Normal (Web)\">should be at least <\/span><span class=\"NormalTextRun SCXW204449676 BCX8\" data-ccp-parastyle=\"Normal (Web)\">one to two<\/span><span class=\"NormalTextRun SCXW204449676 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> minutes in length in order to optimize recovery for the next set.<\/span><\/span><\/p>\n<p><span style=\"font-size: 12pt;\"><strong>Final Thoughts<\/strong><\/span><\/p>\n<p><span style=\"font-size: 12pt;\"><strong>While there may be physiological differences between the sexes, there is no need to radically alter your training.<\/strong><em> <\/em><span class=\"NormalTextRun SCXW186806864 BCX8\" data-ccp-parastyle=\"Normal (Web)\">Instead, take note of any fluctuations in your energy throughout the month, and mitigate any potential risk for injury by strengthening your shoulders and knees. Focus on lifting heavier weight (while still <\/span><span class=\"NormalTextRun SCXW186806864 BCX8\" data-ccp-parastyle=\"Normal (Web)\">maintaining<\/span><span class=\"NormalTextRun SCXW186806864 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> good form), push yourself appropriately, depending on how you feel, and remember that this strength <\/span><span class=\"NormalTextRun SCXW186806864 BCX8\" data-ccp-parastyle=\"Normal (Web)\">training <\/span><span class=\"NormalTextRun SCXW186806864 BCX8\" data-ccp-parastyle=\"Normal (Web)\">will <\/span><span class=\"NormalTextRun SCXW186806864 BCX8\" data-ccp-parastyle=\"Normal (Web)\">greatly <\/span><span class=\"NormalTextRun SCXW186806864 BCX8\" data-ccp-parastyle=\"Normal (Web)\">benefit<\/span><span class=\"NormalTextRun SCXW186806864 BCX8\" data-ccp-parastyle=\"Normal (Web)\"> your longevity and overall health.<\/span><\/span><\/p>\n<p><span style=\"font-size: 12pt;\"><em><span class=\"TextRun SCXW113887287 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW113887287 BCX8\">If <\/span><span class=\"NormalTextRun SCXW113887287 BCX8\">you\u2019re<\/span><span class=\"NormalTextRun SCXW113887287 BCX8\"> interested in <\/span><span class=\"NormalTextRun SCXW113887287 BCX8\">providing a more <\/span><span class=\"NormalTextRun SCXW113887287 BCX8\">holistic approach<\/span><span class=\"NormalTextRun SCXW113887287 BCX8\"> to improving your female clients\u2019 fitness regimen and overall health, <\/span><span class=\"NormalTextRun SCXW113887287 BCX8\">check out <\/span><\/span><a class=\"Hyperlink SCXW113887287 BCX8\" href=\"https:\/\/www.acefitness.org\/continuing-education\/course\/4a5xxzvz8\/strategies-for-training-female-clients-course-bundle\/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW113887287 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW113887287 BCX8\" data-ccp-charstyle=\"Hyperlink\">Strategies for Training Female Clients \u2013 Course Bundle<\/span><\/span><\/a><span class=\"TextRun SCXW113887287 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW113887287 BCX8\"> (worth 0.4 ACE CECs). <\/span><span class=\"NormalTextRun SCXW113887287 BCX8\">The following c<\/span><span class=\"NormalTextRun SCXW113887287 BCX8\">ourses<\/span><span class=\"NormalTextRun SCXW113887287 BCX8\"> are<\/span><span class=\"NormalTextRun SCXW113887287 BCX8\"> included in this bundle<\/span><span class=\"NormalTextRun SCXW113887287 BCX8\">:<\/span><\/span><\/em><\/span><\/p>\n<ul>&#13;<\/p>\n<li style=\"font-style: italic; font-size: 12pt;\"><span style=\"font-size: 12pt;\"><em><span class=\"TextRun SCXW113887287 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW113887287 BCX8\"><span class=\"TextRun SCXW204940027 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW204940027 BCX8\">Weightlifting for Women<\/span><\/span><\/span><\/span><\/em><\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"font-style: italic; font-size: 12pt;\"><span style=\"font-size: 12pt;\"><em><span class=\"TextRun SCXW113887287 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW113887287 BCX8\"><span class=\"TextRun SCXW204940027 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW204940027 BCX8\"><span class=\"TextRun SCXW236404116 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW236404116 BCX8\">Training Female Clients Through Different Life Stages<\/span><\/span><br \/><\/span><\/span><\/span><\/span><\/em><\/span><\/li>\n<p>&#13;<\/p>\n<li style=\"font-style: italic; font-size: 12pt;\"><span style=\"font-size: 12pt;\"><em><span class=\"TextRun SCXW113887287 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW113887287 BCX8\"><span class=\"TextRun SCXW204940027 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW204940027 BCX8\"><span class=\"TextRun SCXW236404116 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW236404116 BCX8\"><span class=\"TextRun SCXW27200262 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW27200262 BCX8\">Training Women for Optimal Health and Performance<\/span><\/span><span class=\"EOP SCXW27200262 BCX8\" data-ccp-props=\"{\">\u00a0<\/span><\/span><\/span><\/span><\/span><\/span><\/span><\/em><\/span><\/li>\n<p>&#13;\n<\/ul>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/7857\/a-woman-s-guide-to-weightlifting\/?DCMP=RSSace-insights-blog\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last updated December 20, 2024. Originally published May 19, 2021. &#13; &#13; &#13; &#13; Key Takeaways &#13; This blog serves as a woman\u2019s guide to weightlifting, covering hormonal differences in weightlifting, including training during your period, as well as physical differences between the sexes that may impact recovery, outcomes and injury risk. Strategies are presented &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12750","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12750","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12750"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12750\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12750"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12750"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12750"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}