Fitness Training Tips for Women

Should women train the same as men? Should women eat the same diet as men? How can women lose weight after 50? These are some common questions asked by women in fitness. There’s a lot of misinformation about how women should approach fitness. We’re here today to clear up some myths and share some truths. So whether you’re just starting out or you’re trying to optimize your fitness routine, we’ve got you covered.

Fitness Tips for Female Beginners

Are you a female who’s new to exercise? You need a foundation to get you started. Here are things to keep in mind as a beginner that can help you get off on the right foot.

 

1. Stop comparing

This is the most important step in starting your fitness journey! Don’t compare yourself to people who have been training for years, or those with fitter bodies or those who look super confident in the gym. There is no point! It’s not going to make you feel better about yourself. Everyone is on their own journey, struggling with different things along the way. Focus solely on yourself and only compare yourself to who you were yesterday.

 

2. Don’t be afraid to ask for help

If you’re totally new to exercise, it can be extremely beneficial to seek advice from a professional whether it’s a personal trainer or a nutritionist - ask them any questions you may have about getting started and they’ll be able to provide you tailored advice.

 

3. Find something you enjoy

If you find something you enjoy, you’re more likely to stick to it, come back next time and actually start seeing results. If burpees aren’t your thing, don’t force it. Ever tried spin? Or zumba? Try lots of different classes until you find what you enjoy.

 

4. Be prepared

When you’re new to fitness, the world of fitness gear can be overwhelming. Here’s what you actually need:

 

• Fitness backpack

 

You can put all your gym gear in an athletic backpack to make it easy to grab and go. Here are some recommendations on what to put in your fitness backpack.

 

WOLFpak offers athletic backpacks in four different sizes: 9L, 25L, 35L, and 45L. The 9L backpack mini is big enough to fit your daily workout essentials - phone, airpods, straps, snack, and water bottle. For beginners, this works as a great choice! Click here to shop.

 

For women who are more advanced in fitness and no doubt have more fitness gear to pack, try the 25L fitness backpack. It has space for all of the above, plus a pair of lifting shoes, straps, belts and whatever else you need to crush your workout. Click here to shop.

 

• Workout clothes

 

You can’t workout in jeans! So if you want to start a fitness routine, you’ve got to get some workout clothes! Here are some of the top fitness clothes for women:

 

• Sports bra
• Leggings
• Shorts
• Workout top
• Training shoes

 

Searching for wolf workout clothes? WOLFpak offers a variety of wolf workout clothes designed for people who like to lead the pack. Ranging from graphic tees to snapbacks, when it comes to wolf workout clothes - we’ve got you covered! We even have an ‘everything pink’ range for the women who like to keep it girly!

 

5. Start with a friend

You don’t have to do this alone. Start your fitness journey with a friend, someone who is in the same position as you or someone who has more fitness experience and can help you get off to a good start.

 

Should Men and Women Train the Same?

Should women and men follow the same workout plan? It’s a question as old as time! Here’s what you need to know, according to science.

 

1. Our differences make us!

Men and women are biologically different and have adapted to excel in different forms of physical activity based on how humans have evolved. That means women should tweak their training style for optimal results!

 

2. Women have more type I slow twitch muscle fibers

Type I muscle fibers perform better in endurance style training, making women better suited to higher volume workouts with more reps per set than men.

 

3. Different hormonal profiles

Men and women have different circulating hormones: men have higher testosterone while women have higher estrogen. Estrogen, like testosterone, is an anabolic hormone. But unlike testosterone, estrogen aids muscle recovery, reduces muscle protein breakdown and prevents muscle damage. So what’s the takeaway on this? Women can have a higher training frequency than men.

 

4. Endurance vs Explosive

Women have better endurance, whereas men perform best during explosive workouts like high intensity interval training.  This study supports this, finding that women don’t recover as easily as men after explosive workouts.

 

How Women Can Lose Weight After 50

Are you a woman over 50 searching for the ‘best ways for a woman to lose weight’? If so, you won’t be alone! Many women are searching this question, because of one thing: menopause!

 

During menopause, our estrogen levels drop, causing symptoms like fatigue, weight gain and hot flashes. That’s why many women gain weight after 50, and want to get into fitness.

 

Exercise causes a boost in your anabolic hormones, like estrogen, with one study finding that after exercise in postmenopausal women, their estrogen levels were that of premenopausal women.

 

So if you’re interested in losing weight, you need to start a workout program! Here are some menopause workout tips:

 

• Start walking everywhere - Walking increases non-exercise activity thermogenesis, which boosts your resting metabolism, so you burn more calories on a daily basis.
  
  
• Sauna - Using a sauna three times a week for 20 minutes can help to accelerate weight loss after 50. Learn about the benefits of sauna here.
  
  
• Lift heavy weights - Lifting weights can strengthen your bones, boost your mood, improve your hormonal balance, and is the most effective way to lose weight during menopause.
  
  
• Cut the carbs - You may be more hungry after starting your new menopause workout plan, but don’t over-indulge on carbs. The hormonal and metabolic changes that happen as a result of menopause can make us become more carbohydrate sensitive and insulin resistant. That means you’re more likely to store fat as a result of eating them! Instead, opt for protein.

 

We hope you found our fitness tips for women helpful. Join the WOLFpak family now.