{"id":1721078,"date":"2022-11-02T06:30:10","date_gmt":"2022-11-02T10:30:10","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1721078"},"modified":"2022-11-02T08:37:15","modified_gmt":"2022-11-02T12:37:15","slug":"weight-training-for-women-is-not-quite-the-same-as-for-men","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/weight-training-for-women-is-not-quite-the-same-as-for-men\/","title":{"rendered":"Weight Training for Women Is Not Quite the Same as for Men"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">24<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fweight-training-for-women-is-not-quite-the-same-as-for-men%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1721078&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div class=\"post\" itemprop=\"articleBody\">\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/b54f39b413eab413bee2172ac0f856313f83e580.jpeg\" data-download-href=\"\/uploads\/short-url\/pRWa1WEjBNevigP6m7q8bpBzKRq.jpeg?dl=1\" title=\"Weight-Training-For-Women\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/b54f39b413eab413bee2172ac0f856313f83e580_2_690x282.jpeg\" alt=\"Weight-Training-For-Women\" data-base62-sha1=\"pRWa1WEjBNevigP6m7q8bpBzKRq\" width=\"690\" height=\"282\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/b54f39b413eab413bee2172ac0f856313f83e580_2_690x282.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/b54f39b413eab413bee2172ac0f856313f83e580.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/b54f39b413eab413bee2172ac0f856313f83e580.jpeg 2x\" data-dominant-color=\"333333\" \/><\/a><\/div>\n<h3>\n6 Tips For Female Muscle and Strength<\/h3>\n<blockquote>\n<p>Women have different advantages and disadvantages than men in the gym. Here\u2019s how they can tweak their workouts to get even better results.<\/p>\n<\/blockquote>\n<hr \/>\n<h3>\nWeight Training For Women: The Real Differences<\/h3>\n<p>There are no \u201cman exercises\u201d or \u201cwoman exercises,\u201d but that doesn\u2019t mean women should train exactly like men. Although women gain relative strength and muscle at virtually the same rate as men (1), there are key differences in how women should train to get the best results.<\/p>\n<p>Here are the general guidelines for women, tailored to the female body. I\u2019ve also provided a sample workout for women so you can see how these guidelines are used.<\/p>\n<h3>\n1. Women benefit from more volume than men.<\/h3>\n<p>Research shows that women can generally do more reps at a given intensity than men. So, it\u2019s reasonable to say that women should generally perform more reps per set than men. However, this can lead to using very light weights for endless reps.<\/p>\n<p>The weight you use on each set is determined by the number of reps you\u2019re doing. Both women and men should choose a load that leaves them unable to perform any more than indicated on the workout program, but without cheating by using momentum.<\/p>\n<p>But, since women have greater muscle endurance than men when using light to medium loads (2), they can benefit from doing an additional set. So, if a generic workout program calls for 3 sets of 8-12 reps, women will generally get better results by adding a fourth set.<\/p>\n<p>Adding an additional set takes advantage of women\u2019s superior muscle endurance while keeping each set\u2019s intensity high enough to create strength adaptations.<\/p>\n<h3>\n2. Women don\u2019t need as much rest between sets.<\/h3>\n<p>Women <a href=\"https:\/\/www.t-nation.com\/training\/tip-why-men-and-women-cant-train-together\/\">recover faster<\/a> after a set than men because they\u2019re less fatigable (3). Therefore, women don\u2019t need as much rest between sets as men. This is why many women prefer faster-paced workouts like tri-sets and circuits.<\/p>\n<p>Tri-set training \u2013 doing three exercises that hit a different muscle group, performed in series \u2013 can be more effective than traditional training. It enables you to rest longer between sets of the same muscle group while maximizing training time by doing a set targeting a different muscle group.<\/p>\n<p>Tri-sets are especially great for women because they allow them to keep moving, which maximizes work while still getting ample rest between sets hitting the same muscle group \u2013 important for getting the most out of each set.<\/p>\n<h3>\n3. Women can train their upper bodies more often than men.<\/h3>\n<p>Women not only recover faster than men after each set, but they also recover faster after workouts.<\/p>\n<p>For example, one study of males and females involved performing the bench press three times per week for five sets at 50% to 100% of perceived five-rep max (5RM). After the program, the subjects, on three consecutive weeks, participated in two testing sessions per week: baseline session and recovery session. During the testing sessions, subjects performed an estimated 1RM bench press while resting during a 4-hour, 24-hour, or 48-hour recovery period.<\/p>\n<p>Females had no differences in muscle strength, regardless of recovery time, while the males had decreases in estimated 1RM at the 4-hour and 24-hour recovery times. (4)<\/p>\n<p>Interestingly, researchers looking at the bench press and squat performance found no differences between sexes in squats but did find differences in bench press performance.<\/p>\n<p>The difference in upper-body recovery and performance between sexes may be because men generally have 10 times more circulating testosterone than women (5). Upper-body muscles may have more androgen receptors than lower-body muscles (6). So it\u2019s possible that this hormonal difference might permit greater development of upper-body muscles in men compared to women.<\/p>\n<p>What does this mean in practical terms? Women can hit their upper-body lifts more often throughout the week than men. So, if a woman wants to increase her numbers on a certain upper-body lift, she can hit that lift three times per week. (Men should stick to twice per week.)<\/p>\n<p>The same applies to those looking to increase the size of certain upper-body muscles. Women who want bigger shoulders can hit them hard three times per week, while men should train shoulders hard twice per week.<\/p>\n<h3>\n4. Women should do fewer plyometric exercises.<\/h3>\n<p>Female bodies use less of the stretch-shortening cycle when it comes to upper-body lifting, which makes them less efficient, slower, and possibly more at risk of injury from explosive plyometric exercises.<\/p>\n<p>The stretch-shortening cycle is more pronounced in men. In several studies, men demonstrated greater stretch-shortening-related power in both lower (7) and upper-body movements. (8,9)<\/p>\n<p>In short, women are better off doing less plyometric volume than men. A simple way to apply this in pre-written workout programs is for women to do one less set than men of jumping, bounding, hopping exercises, or explosive upper-body lifts.<\/p>\n<p>This works out nicely because the ladies can do an extra set of strength training (see number one above) while the guys do an extra set of explosive plyometric exercises.<\/p>\n<h3>\n5. Women can get more from less sprinting.<\/h3>\n<p>A study involving male and female soccer players found that men have a superior ability to recover between sprints (10). Males had less drop-off in their sprint speed between subsequent sprints than women.<\/p>\n<p>So, women would do best with fewer rounds of sprints than men in a given workout. Women can do a few extra sets of strength work instead since it\u2019ll likely benefit them more anyway.<\/p>\n<h3>\n6. Women will benefit from more hamstring strength.<\/h3>\n<p>Females need to emphasize hamstring-oriented exercises like <a href=\"https:\/\/www.t-nation.com\/training\/tip-the-leaning-lunge\/\">leaning lunges<\/a> and RDL lunges. Why? Because women are more quad-dominant than men (11), and they tend to have weaker hamstrings (12), making them more prone to knee injury (13,14).<\/p>\n<p>This doesn\u2019t just mean going bonkers on the RDLs, 45-degree hip extensions, and other exercises that hit your glutes and hams in their lengthened range. It means incorporating some knee flexion exercises, such as machine leg curls and <a href=\"https:\/\/youtu.be\/WXOHRzZIPBA\">stability-ball leg curls<\/a> two to three times per week. And anyone trying to build or strengthen hamstrings will need more than one exercise for <a href=\"https:\/\/www.t-nation.com\/training\/tip-one-exercise-isnt-enough-for-hamstrings\/\">complete development<\/a>.<\/p>\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/30e3d3972b1c3390c38e26686e1415ea61a2dd78.jpeg\" data-download-href=\"\/uploads\/short-url\/6Yv29eHjI7uuvFwaPYH69abGFLi.jpeg?dl=1\" title=\"Bench Press\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/30e3d3972b1c3390c38e26686e1415ea61a2dd78_2_689x388.jpeg\" alt=\"Bench Press\" data-base62-sha1=\"6Yv29eHjI7uuvFwaPYH69abGFLi\" width=\"689\" height=\"388\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/30e3d3972b1c3390c38e26686e1415ea61a2dd78_2_689x388.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/30e3d3972b1c3390c38e26686e1415ea61a2dd78_2_1033x582.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2022\/11\/30e3d3972b1c3390c38e26686e1415ea61a2dd78.jpeg 2x\" data-dominant-color=\"633627\" \/><\/a><\/div>\n<h3>\nSample Total-Body Workout for Women<\/h3>\n<p>Here\u2019s what a total-body workout for women might look like. This can be done in 60 minutes or less, including a warm-up.<\/p>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Exercise<\/th>\n<th>Sets<\/th>\n<th>Reps<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>Squat Jump<\/td>\n<td>3<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td><a href=\"https:\/\/youtu.be\/PPrzBWZDOhA\">Cable Lateral Raise<\/a><\/td>\n<td>3<\/td>\n<td>20-25\/side<\/td>\n<\/tr>\n<tr>\n<td>A3.<\/td>\n<td>Stability Ball Plate Crunch<\/td>\n<td>3<\/td>\n<td>12-15<\/td>\n<\/tr>\n<tr>\n<td>B1.<\/td>\n<td>Barbell Romanian Deadlift<\/td>\n<td>3<\/td>\n<td>8-12<\/td>\n<\/tr>\n<tr>\n<td>B2.<\/td>\n<td>Side Elbow Plank with Dumbbell Rear-Delt Flye<\/td>\n<td>3<\/td>\n<td>10-12\/side<\/td>\n<\/tr>\n<tr>\n<td>B3.<\/td>\n<td>Plank with Shoulder Tap<\/td>\n<td>3<\/td>\n<td>20-25 sec.<\/td>\n<\/tr>\n<tr>\n<td>C1.<\/td>\n<td>Underhand Grip Lat Pulldown<\/td>\n<td>3<\/td>\n<td>10-12<\/td>\n<\/tr>\n<tr>\n<td>C2.<\/td>\n<td>Dumbbell Behind-The-Head Triceps Extension<\/td>\n<td>3<\/td>\n<td>12-15<\/td>\n<\/tr>\n<tr>\n<td>C3.<\/td>\n<td>\n<a href=\"https:\/\/amzn.to\/3pzZz18\">NT Loop<\/a> Glute Walk<\/td>\n<td>3<\/td>\n<td>50 sec.<\/td>\n<\/tr>\n<tr>\n<td>D1.<\/td>\n<td>Cable One-Arm Row with Reverse Lunge<\/td>\n<td>3<\/td>\n<td>12-15\/side<\/td>\n<\/tr>\n<tr>\n<td>D2.<\/td>\n<td>Push-Up<\/td>\n<td>3<\/td>\n<td>max reps<\/td>\n<\/tr>\n<tr>\n<td>D3.<\/td>\n<td>Stability-Ball Hamstring Curl<\/td>\n<td>3<\/td>\n<td>15-20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>For these tri-sets, perform all reps of an exercise before moving to the next one. Rest no more than 30 seconds between each exercise. Once you\u2019ve completed all three exercises, rest 1 to 2 minutes. Then do the next round.<\/p>\n<p>I\u2019m not saying that men couldn\u2019t benefit from a workout for women or that women wouldn\u2019t benefit from a workout for men. All I\u2019m showing is how I tweak workouts so that women get the most out of their training, given their unique differences.<\/p>\n<p>The workouts I write for women have less explosive work and more strength training. Plus, the workouts I write for men contain more work on the upper traps and arms, whereas the women\u2019s workouts have more work for glutes and hamstrings.<\/p>\n<details>\n<summary>\nReferences<\/summary>\n<h3>\nReferences<\/h3>\n<ol>\n<li>Gentil P et al. <strong>Comparison of upper body strength gains between men and women after 10 weeks of resistance training.<\/strong> PeerJ. 2016 Feb 11;4:e1627. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26893958\/\">PubMed<\/a>.<\/li>\n<li>Maughan RJ et al. <strong>Endurance capacity of untrained males and females in isometric and dynamic muscular contractions.<\/strong> Eur J Appl Physiol Occup Physiol. 1986;55(4):395-400. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3758040\/\">PubMed<\/a>.<\/li>\n<li>Hunter SK. <strong>Sex differences in human fatigability: mechanisms and insight to physiological responses.<\/strong> Acta Physiol (Oxf). 2014 Apr;210(4):768-89. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24433272\/\">PubMed<\/a>.<\/li>\n<li>Judge LW et al. <strong>The effect of recovery time on strength performance following a high-intensity bench press workout in males and females.<\/strong> Int J Sports Physiol Perform. 2010 Jun;5(2):184-96. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20625191\/\">PubMed<\/a>.<\/li>\n<li>Dreyer HC et al. <strong>Resistance exercise increases leg muscle protein synthesis and mTOR signalling independent of sex.<\/strong> Acta Physiol (Oxf). 2010 May;199(1):71-81. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2881180\/\">PMC<\/a>.<\/li>\n<li>Kadi F et al. <strong>The expression of androgen receptors in human neck and limb muscles: effects of training and self-administration of androgenic-anabolic steroids.<\/strong> Histochem Cell Biol. 2000 Jan;113(1):25-9. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10664066\/\">PubMed<\/a>.<\/li>\n<li>Komi PV et al. <strong>EMG activity of the leg extensor muscles with special reference to mechanical efficiency in concentric and eccentric exercise.<\/strong> Int J Sports Med. 1987 Mar;8 Suppl 1:22-9. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3583516\/\">PubMed<\/a>.<\/li>\n<li>Miyaguchi K et al. <strong>Gender difference in ability using this stretch-shortening cycle in the upper extremities.<\/strong> J Strength Cond Res. 2009 Jan;23(1):231-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19057404\/\">PubMed<\/a>.<\/li>\n<li>Flanagan SD et al. <strong>The relationship between muscle action and repetition maximum on the squat and bench press in men and women.<\/strong> J Strength Cond Res. 2014 Sep;28(9):2437-42. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24343331\/\">PubMed<\/a>.<\/li>\n<li>Dent JR et al. <strong>Sex differences in acute translational repressor 4E-BP1 activity and sprint performance in response to repeated-sprint exercise in team sport athletes.<\/strong> J Sci Med Sport. 2015 Nov;18(6):730-6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25455955\/\">PubMed<\/a>.<\/li>\n<li>Youdas JW et al. <strong>Comparison of hamstring and quadriceps femoris electromyographic activity between men and women during a single-limb squat on both a stable and labile surface.<\/strong> J Strength Cond Res. 2007 Feb;21(1):105-11. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17313276\/\">PubMed<\/a>.<\/li>\n<li>Kannus P et al. <strong>Peak torque occurrence in the range of motion during isokinetic extension and flexion of the knee.<\/strong> Int J Sports Med. Nov 1993;14(8):422-426. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8300265\/\">PubMed<\/a>.<\/li>\n<li>Anderson AF et al. <strong>Correlation of anthropometric measurements, strength, anterior cruciate ligament size, and intercondylar notch characteristics to sex differences in anterior cruciate ligament tear rates.<\/strong> Am J Sports Med. Jan-Feb 2001;29(1):58-66. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11206258\/\">PubMed<\/a>.<\/li>\n<li>Griffin LY et al. <strong>Noncontact anterior cruciate ligament injuries: risk factors and prevention strategies.<\/strong> J Am Acad Orthop Surg. May-Jun 2000;8(3):141-150. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10874221\/\">PubMed<\/a>.<\/li>\n<\/ol>\n<\/details>\n<p><small>T Nation earns from qualifying purchases as an Amazon Associate. <a href=\"https:\/\/www.t-nation.com\/affiliate-link-policy\/\">Read more<\/a> about our policy.<\/small><\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Thank you for explaining this so well. You mentioned that women can work the same areas 3 days per week. To utilize your sample workout for 3 days per week, would you use a different lift to target the same muscle for days 2 and 3 for each movement?<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote group-Elite_Coaches\" data-username=\"Nick_Tumminello\" data-post=\"1\" data-topic=\"279920\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/sea2.discourse-cdn.com\/tnation\/user_avatar\/forums.t-nation.com\/nick_tumminello\/40\/34902_2.png\" class=\"avatar\" \/> Nick_Tumminello:<\/div>\n<blockquote>\n<p>And anyone trying to build or strengthen hamstrings will need more than one exercise for <a href=\"https:\/\/www.t-nation.com\/training\/tip-one-exercise-isnt-enough-for-hamstrings\/\">complete development <\/a><\/p>\n<\/blockquote>\n<\/aside>\n<p>In addition to what NT said above ^, I would say yes to finding 3 different (but similar) movements to stimulate each muscle. Barbell Squats 3x a week is a bit much, but doing BB Squats, Zercher Squats, and Goblet Squats in one week seems pretty reasonable.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Fascinating article.  Well laid out. Thank You!<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>I think I\u2019ve got a better standard work out that most women would do better with:<br \/>3 Sets, 5 reps &#8211; Bench Press (1.5 &#8211; 3 min rest between sets)<br \/>3 Sets, 5 Reps &#8211; Barbell Back Squat (1.5 &#8211; 3 min rest between sets)<br \/>3 Sets, 5 Reps &#8211; OH Press (Alternate with Bench Press if time is an issue)<br \/>2 Sets, 5 Reps &#8211; Deadlifts<br \/>3 sets of Chinups (alternate with Dips each workout)  Use assistance as needed.<br \/>I know this seems kinda \u201cout there\u201d and crazy and of course it misses all that amazing \u201cplank\u201d work but who knows maybe it could do some good <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/emoji.discourse-cdn.com\/apple\/wink.png?v=12\" title=\":wink:\" class=\"emoji\" alt=\":wink:\" width=\"20\" height=\"20\" \/><\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"TomInTulsa\" data-post=\"5\" data-topic=\"279920\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/avatars.discourse-cdn.com\/v4\/letter\/t\/d07c76\/40.png\" class=\"avatar\" \/> TomInTulsa:<\/div>\n<blockquote>\n<p>I\u2019ve got a better standard work out that most women would do better with<\/p>\n<\/blockquote>\n<\/aside>\n<p>You should write an article detailing your methods.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Sorry was just trying to be funny.<\/p>\n<p>I think Rippetoe has MORE than covered it <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/emoji.discourse-cdn.com\/apple\/wink.png?v=12\" title=\":wink:\" class=\"emoji\" alt=\":wink:\" width=\"20\" height=\"20\" \/><\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<aside class=\"quote no-group\" data-username=\"TomInTulsa\" data-post=\"7\" data-topic=\"279920\">\n<div class=\"title\">\n<p><img loading=\"lazy\" decoding=\"async\" alt=\"\" width=\"20\" height=\"20\" src=\"https:\/\/avatars.discourse-cdn.com\/v4\/letter\/t\/d07c76\/40.png\" class=\"avatar\" \/> TomInTulsa:<\/div>\n<blockquote>\n<p>Rippetoe<\/p>\n<\/blockquote>\n<\/aside>\n<p>Yikes. Good luck with that.<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>6 Tips For Female Muscle and Strength Women have different advantages and disadvantages than men in the gym. Here\u2019s how they can tweak their workouts to<\/p>\n","protected":false},"author":1,"featured_media":1721081,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[],"class_list":["post-1721078","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1721078","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1721078"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1721078\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1721081"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1721078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1721078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1721078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}