Know the B's and the H's
Assuming women are interested in body composition change, the most important things to remember are the B's and H's. The most effective workouts have these four key parameters:
Most lifters get stuck in one type of workout. They might just do cardio, or just high rep work, or strength and powerlifting work. But the most efficient method for body change is to make sure weight lifting workouts hit all four of these components at once. To do this, lift weights in a fast-paced, rest-only-when-needed fashion.
Work and Rest Are Synergists
Most people think rest and work are opposites when they're actually synergists. The more you rest, the harder you're able to work, and the more you work, the more rest becomes essential. Rest equals quality work, and quality work leads to needed rest.
The best way for women to get the most out of lifting is to think: "Push until you can't, rest until you can." In other words, push until you can't push anymore, and rest only until you can start again.
They should use moderately heavy weights and move between exercises with no defined rest periods. Rest should be taken only when needed, within sets or between sets, and then the workout is resumed wherever they left off before the rest. This allows for the breathless, burning, heavy, and heat effect.
Testosterone vs. Growth Hormone
One little known hormonal difference between women and men is that men get greater testosterone production while women get a greater human growth hormone response. In order to benefit from this response, intensity for women is key. Breathlessness, burning, and strain through the muscles all amplify the HGH response.
HGH is the ultimate multi-tasking hormone for women, helping them burn fat while simultaneously building muscle. This will create a lean, athletic, and feminine physique. Here's an example:
Pick four full-body lifting exercises such as:
- Bench Press
- Bentover Row
- Push Press
Do 12 reps of each exercise in circuit fashion resting only when needed within sets or between sets: push until you can't; rest until you can.
Time yourself for 20 minutes, generating as much volume as possible within your fitness level and physical abilities. Use moderately heavy weight for each exercise, a 15-20 RM. This is the most effective lifting workout for body composition change.