Single training program for men and women

In the vast majority of cases, men and women should train the same way.

The stereotype that women shouldn't lift heavy weights is a regrettable misconception.

To create a slim and toned physique, you need to build muscle mass, and to do that, you need to lift heavy weights and provide your body with enough calories for recovery.

Endless sets of 20 repetitions with light dumbbells are not enough – real heavy weights are lifted 6-10 times to muscle failure.

Women do have a harder time gaining mass due to lower testosterone levels, so they often need to train even harder than men.

When training legs for women, the author shifts the focus to the hamstrings using variations of sumo deadlifts and Romanian deadlifts, and also includes barbell hip thrusts for the glutes.

Squats are also used, but with a wider stance and perfect technique – you need to lean back smoothly as you descend so that the load falls on the quadriceps.

For targeting the quadriceps, it's better to use reverse or lateral lunges. Leaning your torso slightly forward during lunges shifts the focus to the glutes and hamstrings, while an upright posture with a vertical shin places more load on the quadriceps.

Pregnancy is an exception, but in other cases, women should train just like men.