Women’s Training Program
Our Women’s Training Program has been developed to support our female community by empowering them to become strong, fit and confident.
| Days per week | 5 |
| Workout length | 60 min |
| Level | Beginner+ |
| Training style | Functional Training |
| Type | Rolling |
Overview
The program is designed to cater to our female everyday athletes’ needs and wants. It is programmed for women wanting to build complete fitness, improve their overall body composition and gain strength and confidence in the gym.
The Difference between Women’s and Men’s Training
Contrary to popular belief, women should train very similarly to men. The body’s mechanisms of gaining muscle, losing fat, gaining strength and developing fitness are very similar between the two sexes.
The main thing that separates men and women are their goals, thus the approach to training for those different goals are different. As a generalised example, whilst men may want to place greater emphasis on gaining mass to their chest and shoulders, women may want to place greater emphasis on gaining mass to their glutes.
Generally, women’s lower bodies are proportionally stronger than their upper bodies when compared to men, meaning that men and women’s strength on lower body movements are often more similar than their strength on upper body movements.
Goals
Build strength & increase fitness
KPI’s
Back Squat
Strict Press
Deadlift
Erg Test
Best if you want to:
Train alongside a female community all whilst building confidence in and outside of the gym
You can start at any time, as the program is designed to adapt to different fitness levels and life stages. If you're pregnant or postpartum, consult a coach for modifications.
TrainingGymsYes, you can run the WOMEN’S program alongside other training, but keep these points in mind:
Add light cardio (e.g., steady-state running or cycling) without interfering with recovery.
Avoid high-intensity overlap (e.g., don’t do heavy lifting or high-impact workouts on the same days).
Prioritize recovery to ensure you aren’t overtraining.
We recommend consulting a coach or medical professional for modifications, but many exercises can be adapted for different stages of pregnancy and postpartum recovery.
Yes, our dedicated coaching team is available for questions or guidance.