Most gym programs were built for a man’s goals. Chest day. Leg day. Back day. If you have followed one and your body still did not change the way you wanted, it was never your effort. It was the plan, and it was not made for you.
I coach busy, high achieving women over 30. After more than 1,500 women, I know what you are really training for. You do not want big arms and a big chest. You want a flat stomach, a snatched waist, lifted glutes, slim inner thighs and toned arms. You want to look amazing in the backless dress, the sleeveless dress and the bikini.
That is women’s strength training, and it is different from what a man does.
What a Man Trains For
A man trains for size. Big arms, big shoulders, big chest. The gym bro split of chest day, leg day and back day was built to grow those muscles, one body part at a time.
That is a great plan for his goal. It is the wrong plan for yours.
What a Woman Over 30 Trains For
You train for a different body. A flat stomach. A snatched waist. Lifted glutes. Slim inner thighs. Toned arms.
That is shape, not size. And shape comes from training your whole body in a smart way, with a focus on your glutes and core, so your clothes fit the way you want.
Different Hormones, Different Method
A man has far more testosterone than a woman, so he builds size easily. You build shape. Different hormones, different goals, so you need a different method.
My method for you is full body strength 3 times a week, with a focus on glutes and core, and no bulk. You get the shape without the size.
How I Build a Woman’s Training Week
Here is what your week looks like with me:
- 3 sessions, 30 minutes each. Short enough for a 10 hour workday.
- Glutes and legs. For the lifted look and slim inner thighs.
- Back and shoulders. For the small waist look.
- Core. For the flat stomach.
- Walking. Instead of endless cardio.
You can do it at home, in a gym or in a hotel room. For the exact moves, read The 30 Minute Home Dumbbell Workout for Busy Women.
Why Her Food Must Be Different Too
You cannot train like a man and eat like a man. If you eat too little, your body holds on to fat, and your training cannot do its job. I give you more food, not less, so your muscles can build and your body can let go of fat.
I explain this in Eat More to Lose Weight: Why Busy Women Over 30 Get Better Results Eating More Food.
Will I Get Bulky? No.
This is the fear every woman has. The answer is no. Building size takes a very specific plan, with a lot of food and a lot of time. That is not what I give you. What you get is shape: toned arms, a waist that looks smaller and glutes that lift.
To see how tone really works, read Body Recomposition for Women: How to Tone Without Bulk After 30.
Frequently Asked Questions
- Will lifting make me bulky?
- No. You get shape, not size. Strength training 3 times a week, with enough food, builds toned arms, lifted glutes and a smaller looking waist.
- Should I train every day?
- No. I train my clients 3 times a week, 30 minutes each. More is not better. Rest is when your body changes.
- Do I need a gym?
- No. A set of dumbbells and 30 minutes is enough. You can train at home, in a gym or in a hotel room.
- How many days a week?
- 3 days a week. That is enough to change your shape, and it fits a busy week.
If you are a busy woman over 30 and you want a training plan built for your body, not a man’s, start here.