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Strength Program for Women

Muscle Coach Training Programs

At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each training program depending on your training frequency. Typically people will get better results with higher training frequency especially if they are past the beginner training phase. However you can still get good results even if you are restricted to just three training sessions each week as long as you diet and supplement properly.

This training program is designed to peak your strength levels after 12 weeks. This is done primarily by phasing down the frequency while increasing training intensity by slowly decreasing the rep range.

Click on the link to the training program that best suits your training frequency!

Save a copy of your PDF training program and share it with your friends!

Introduction to Female Strength

It’s official, strong is the new fit! You have obviously made your way through the mountains of useless popular media junk on women’s fitness and discovered that little pink dumbbells aren’t what’s going to get you the sexy and toned physique that you want. Gone are the days of T.V. aerobics and 1kg weights that do almost nothing to fatigue your muscles. Increasingly more and more women are understanding that heavy weights training is the best way to achieve their goals. However there are not many women that understand the proper weight training principles required to maximise their results in the gym.


Key Principles of Weights Training
  • Choose the right exercises
  • Train with proper intensity
  • Focus on getting stronger
  • Set your weeks up with deliberate training splits
Choose the Right Exercises

You can go to the gym and train on heavy exercises but if you aren’t basing your training program on the key exercises for muscle strength then you are never going to get the results that you want. This program is based on all the major exercises that are most effective in building muscle strength and toning. Whilst you can refer to the training program to see these exercises it is worth making further note of which exercises in the gym are going to be less beneficial. Whilst cable exercises can be good for finishing off a muscle group or increasing blood flow to that muscle, they should never form the basis of your training for that muscle group. This means that you never want to start a training session on the cables unless you are using them purely to warm up. Also another pet hate of mine are all the “women’s” weight machines that don’t provide anywhere close enough to the resistance required for muscle growth, just don’t bother with them. Also while body weight exercises have a place, spending entire training sessions with a foam mat on the carpet is definitely not going to give you optimal results. The only foam mat body weight exercises that you should be doing are the few abdominal exercises that you do for 20 mins once or twice a week.


Train with Proper Intensity

It may be the prevalent myth of weight lifting making women too big or perhaps women just typically don’t understand their true capabilities, for whatever reason they seem to lift below their potential. If you have come to the educated conclusion that you need to incorporate heavy weight lifting into your training program then why would you give it anything less than 100% of your effort? Maximum effort will equal maximum results, there is no other logical conclusion. The changes in the rep ranges in the program are very deliberate and therefore to get the benefit from these changes you will really have to make an effort to pick a weight that causes you to reach full exertion at the end of your set while completing the required number of repetitions. If you are regularly picking weights that you can lift more times than what is outlined in the program then your results will drop off significantly.


Focus on Getting Stronger

This leads on from the previous point. Don’t fall into the mind set of only attempting to lift the same weights that you did in your most recent training session. Every time you go into the gym you need to be making the conscious effort to increase your weights from your previous session. In fact this whole training program is geared towards breaking through strength plateaus to make you stronger with more muscle definition than ever before. The proof of making progress in the gym is strength increases. When you are increasing your strength you don’t need to worry about whether or not you are making progress on your physique.


Set your Weeks up with Deliberate Training Splits

Everybody who makes a serious commitment to gym training needs to get past the phase of simply planning each workout on the day without giving proper consideration to what muscles are being worked during which training sessions during the week. Furthermore the next step beyond this is taking an even broader perspective on your training program and even planning your training cycles by months at a time. This is exactly what this training program has to offer you. Unstructured training splits will most likely result in overtraining certain muscle groups while neglecting others. Having a 3 months training program allows you to ensure that your body is getting maximum progress in all areas.

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