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Kettlebell Workouts for Women Only

By Greg Brookes

kettlebell workouts for women only
Happy Friday to you.

I was asked this week by a personal trainer in New Zealand, whether I train women differently from men.

I thought I would share my answer with you as I’ve been asked this question a few times now:

The Look

  • Women tend to want sexier buttocks, legs and shoulders.
  • Men want bigger chests, arms and shoulders.

Of course not all men and women want exactly these things but over the years this tends to be what I get asked for the most from my clients.

The Science

  • Women have approximately 100 times less testosterone than men so will not put on muscle like men do.
  • Women are more flexible, have more endurance, and recover faster than men.
  • Women have less power and less upper body muscle mass than men.
  • Women are generally Quad dominant so use their thighs more than their buttocks.

The Women’s Workout

With the above in mind women should train slightly differently from men.

Both men and women should do the same type of exercises but how they are programmed will be slightly different.

1. Women should focus more on developing their buttocks and less on working their thighs through exercises like:

  • Bridges
  • Kettlebell Swings
  • Single Leg Deadlifts

Watch this video of the Kettlebell Single Leg Deadlift…

The above exercises will shape the buttocks and also increase fat burning because these large muscles are metabolically active.

2. Women should increase upper body strength and focus more on static and dynamic horizontal work from the Push Up position like:

  • Shoulder Taps
  • Slow Mountain Climbers
  • Push Ups Variations

Watch this video of the Shoulder Tap exercise…

These exercises will shape shoulders as well as abs.

3. Workouts should be programmed in a circuit format with rests kept down to a minimum eg.

  • Two Handed Kettlebell Swings – 45 seconds
  • Slow Mountain Climbers – 45 seconds
  • Two Handed Kettlebell Swings – 45 seconds
  • Hip Bridges – 45 seconds
  • Rest 45 seconds and repeat

Watch this video the Slow Mountain Climber exercise…

I took all of the above considerations into mind when I wrote the:

12 Week Women’s Kettlebell Program

So next time you perform your workout have a think about the above points and see how you can perform your workout differently.

That’s all for today,

Take care and have a great weekend,

Greg

P.S. Men Only… See my 12 Week Muscle Building Program here

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