Women in Weightlifting Part 1: Programming


A younger feminine weightlifter as soon as requested me whether or not she ought to be training otherwise from the fellows at her health club. Women make up virtually half of our weightlifting neighborhood, but practically all the assets which might be obtainable are written for the default, male, weightlifter. This forces most girls to depend on training plans that merely aren’t designed for his or her physiology.

I requested probably the greatest feminine weightlifters in the world, multi-time World Champion Nadezhda (Nadia) Evstyukhina, about matters she thinks ladies in weightlifting (and their coaches) ought to know of in order to get essentially the most out of their training.


Nadezhda Evstyukhina

Together, Nadia and I got down to cowl every of the next 3 matters in element:

  1. How to design training plans for girls
  2. The variations in approach between women and men
  3. How intercourse impacts males vs ladies earlier than training or a contest

Today’s put up shall be in regards to the first subject, the way to design training plans for girls.


The complete physique should be robust for weightlifting. The most quantity of weight {that a} lifter can snatch or clear and jerk is restricted not by their strongest muscle teams, however by their weakest. If their legs are robust sufficient to tug 100kg, however their higher physique isn’t robust sufficient to assist 100kgs overhead, the lifter received’t full the carry.

Women usually have a tougher time creating pace in their decrease our bodies and muscle mass in their higher our bodies than males. The following factors ought to be thought-about when designing training plans for feminine weightlifters:

To tackle lower-body pace

  • Jumping exercises, corresponding to field jumps, are an important exercise for creating lower-body pace and explosiveness. Female weightlifters ought to use leaping exercises extra regularly than males of the identical degree. And whereas males usually carry out leaping exercises in direction of the top of training, feminine weightlifters ought to think about doing them throughout their heat up.

Upper-body muscle mass

  • Building upper-body muscle mass is tougher for girls than for males. Also, ladies are usually extra versatile, which will increase the probability of harm when working with heavy weights throughout sure exercises. It’s suggested that through the Base Phase, ladies ought to carry out full-body exercises that require a number of upper-body strength with much less weight (as a % of max) however for extra reps. This will increase hypertrophy, strengthens joints, and reduces the chance of harm.

It can also be suggested that girls carry out a number of General Physical Preparation exercises per training session that particularly goal the upper-body muscle tissue used in weightlifting. These embody the trapezius and tricep muscle tissue, and the muscle tissue of the shoulder joint, lumbar, and thoracic backbone.

Nadia recommends the next GPP exercises to be regularly carried out:


Below is a training plan designed for 2 lifters of the identical degree. The program on the left is written for a 77kg male lifter, Adult Level-1 rank. The program on the correct is written for a 58kg feminine lifter, additionally Adult Level-1 rank.   


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