Women’s Beginning Workouts

Finally I have added two great home workouts for women to my website!  The difference between a workout for men and one for women is simply that the goals are different, there is no reason that a man couldn’t do these workouts or a woman couldn’t do a “man’s” workout. The one big difference between men and women is how they respond to resistance training. Because men’s testosterone levels are much higher, their bodies are able to respond to the resistance training by adding more muscle whereas the ability of women to do this is very limited.

Last weekend I met with Alyssa who was a scoobysworkshop weight loss success story last year to interview her.  After the interview we brainstormed and came up with two great beginning workouts for women.  Coming soon will be videos with Alyssa showing us how to perform these workouts.  The difference between a workout for men and one for women is simply that the goals are different, there is no reason that a man couldn’t do these workouts or a woman couldn’t do a “man’s” workout.  The one big difference between men and women is how they respond to resistance training.  Because men’s testosterone levels are much higher, their bodies are able to respond to the resistance training by adding more muscle whereas the ability of women to do this is very limited.  If you are worried that lifting weights and working out will make you musclebound or make you lose your femininity then you have absolutely nothing to worry about.  Adding muscle is a very, very slow and difficult process even for many men and you dont have the testosterone.   So if you cant gain muscle, why workout?  Great question! Because you can get much stronger and add some muscle, not enough to lose your femininity but enough that you look “toned”.  Adding muscle mass increases your basic metabolic rate (BMR) which makes it easier to lose fat, great reason to add a little muscle.  Why should you care about getting stronger?  Because many injuries in everyday life could have been avoided if the person was stronger.  For example, if your legs are not strong, you might be tempted to bend over and lift with your back rather than lifting with your legs – lifting with the back can result in serious and chronic back pain.  People who havent lifted weights only use a fraction of the muscle fibers in their body.  Their brains have not been able to find and control many of these fibers.  What resistance training does is help your brain find and use the muscle fibers you already have, this is what lets you get stronger without getting big muscles.  Although women don’t have a lot of testosterone, they can get much stronger.

There are many reasons to workout at home and no disadvantages as far as I know.  You save lots of time driving to and from the gym, you save gym membership fees, you get to play your own rockin’ music, and you save being hassled by well meaning muscle-heads like me interrupting your workout with well meaning but unwanted advice :)  The goal of these workouts is to get stronger and to get cardio to help in weight loss.  Each is only 30 minutes long and they are very similar except that one uses resistance bands and the other uses dumbbells.

Here is the resistance band workout video:

Home Fitness Weight Loss Success Story

13 thoughts on “Women’s Beginning Workouts”

  1. Hey I know this is off topic but I was wondering if you knew of any widgets I could add to my
    blog that automatically tweet my newest twitter updates.
    I’ve been looking for a plug-in like this for quite some time
    and was hoping maybe you would have some experience with something like this.
    Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

  2. Having read this I believed it was rather enlightening.
    I appreciate you finding the time and effort to put this information together.
    I once again find myself spending way too much time both reading and
    commenting. But so what, it was still worthwhile!

  3. Hi Scoob…
    Ive posted some questions to you in the forum Im under username JP_siondai73 but relevant to this I note that https://scoobysworkshop.com/body-fat-calculator only allows one to select the drop down box to “male”. I have just invested in some calipers and was pleasantly surprisd at result at 12% b/f (I was fearful it would be a lot worse – but my wide is eager to do one also so wondering what you might suggest here or if this is somehting that needs fixing – thanks – JP

  4. scooby, this is great news. i am 36 year old female, i have been following your intermediate and now advanced intermediate workout. my muscle mass went from average to high and i lost almost 5% BF. i see huge changes in my body and i am loving it even though i am told once in a while “wow, girls are not supposed to have arms like that”. oh well, i like it and i feel good. i do feel i still have too much BF and i will keep doing your advanced intermediate workout plan and lots of cardio. thats is very important indeed. it would be fantastic if you wrote more about lifting for females, be it more female specific general info or exercises. thank you scooby. life is good.

    1. Just for the record son, I’m proud to say at 54, I haven’t missed a training session in two years and could count how many, in one hand in last ten years.
      In this game you never stop learning, for this is what keeps me motivated. I made a lot of mistakes in the early days.
      The Internet has helped me a lot, that’s why I value, people like Scooby for advice, to keep me going till my but, no longer points south.

      1. Hey Willow, I know I have a big whole in my workouts for the over 40 set. I currently have a stack of books about a foot high Im reading on the subject, I dont want to do the over 40 stuff riht as there is so much garbage out there. Case in point, the book “mega strength over 40” which is the biggest waste of trees I have ever seen. Thats my complete book review!

        People dont seem to realize that 40, 50 and 60 year olds cant train like 18 year olds! Nuff said for now.

        1. Hey Scooby,

          Thanks for your reply.

          You hit the nail on the head with “People don’t seem to realize that 40, 50 and 60 year olds cant train like 18 year olds”
          For an average Joe like myself, it’s all about recovery, lifting weights and proper nutrition is the easy part to the jigsaw.
          I won’t bring this up again. Still a great fan and will continue to follow.
          Have fun with your future endeavors.

          Willow.

      2. Obviously I was joking/being sarcastic – and at the same time pointing out that you old guys have been complaining a lot in the latest blog entries, instead of commenting on the subject Scooby has chosen to talk about.

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