Reposting!!! Great info from @bretcontreras1 aka the “Glute Guy”
Here are 10 mistakes that many women make in their pursuit of fitness goals. Please be aware that there are numerous badass women lifters out there who do everything just right. But these ladies don't represent the majority, and the purpose of this post is to inform the masses to help them better reach their goals. The majority of men make numerous mistakes in their training as well, but the mistakes tend to be different. I created a different list for men, which I'll post next week.
And just to address my qualifications...I'm pretty sure I work with more women than anyone in the world if you tally up my personal training clients, online programming clients, Glute Squad members, Strong by Bret members, seminar attendees, etc. So I see this stuff on a daily basis and have been for 20 years as a trainer.
In general, women tend to perform too many sets overall, and too many of these sets are characterized by low levels of effort. Many do too much total exercise overall (weights, yoga, cardio, spin, plyos, etc.), which significantly hampers their progress. Some women focus more on acute sensations such as sweating, feeling the burn, getting a pump, or being sore the next day, than on strength gains and long term progress . Many need to double their rest times and quit turning their weight training sessions into circuits. Many don’t plan out their training and fail to deload or fluctuate their training stress. Some employ too much variety and randomness and would benefit from greater structure and rigidity. Many women would benefit from taking complete rest days and focusing their attention on setting PRs and achieving progressive overload. Last, women should concern themselves more with the perfect program for them rather than the program their idol is supposedly performing. #gluteguy