How to Train Women in Bodybuilding
Bodybuilding is a competitive sport that deals with mostly physique and technique and is not to be confused with strongman competitions that focus on endurance and strength. Female bodybuilding started in the 1960s and its first governing body came in 1980 as the National Physique Committee -- providing rules and regulations for women's and men's bodybuilding competitions. In order to develop an effective body building program for women, these rules must be followed.
Instructions
-
-
1
Determine the target weight class. There are four main weight classes or divisions in women's bodybuilding, according to the National Physique Committee. They are lightweight which goes up to 114.25 lbs., middleweight which starts at over 114.25 lbs. and goes up to 125.25 lbs. -- and heavyweight which is over 125.25 lbs. There is also a pictured light heavyweight which starts at over 176.25 lbs. and goes up to 198.25 lbs. Depending on how much time there is before a bodybuilding competition and the requirements for the weight class, determine which weight class is attainable.
-
2
Design a weight training program for women. Muscularity and size are two of the judging factors in bodybuilding competition -- as well as symmetry. Taking this into consideration, make sure that the program targets areas where the women need the most toning and helps enhance the areas they already have good shape in.
-
-
3
Monitor diet. Based on target weight class, women bodybuilders need to develop a healthy diet plan that helps achieve that target. That means women in training need to either gain weight to enter a weight class, maintain weight to stay within a weight class or lose weight to be in a target weight class. This needs to be done in the healthiest way possible and depending on what the woman's diet consists of, her training program can be adjusted accordingly. Have them bring you an outline of their diet plan and keep a food journal that you check on a regular basis. Make sure the women are not taking any illegal substances as outlined by the rules of the contests and competitions they choose to enter.
-
4
Schedule workouts daily. Even if you are not there to train with her, make a schedule that includes daily workouts. She must maintain her stamina through regular conditioning of her body. For the competitions, she has to be in the best physical shape that she can be in which is going to take some work. More often than not, she will have a part or full- time job in addition to her training -- so together you must find time for effective workouts.
-
5
Track progress and nutritional statistics regularly. The more aspects of training you're tracking metrics for, the easier time you'll have in tailoring the training to produce the greatest results. Keep statistics on duration and intensity of workouts -- even if it's only the number of repetitions. Take body measurements regularly to note the effect of the current workout plan on size and definition. Track caloric intake and burning. If your trainees are taking any supplements, make sure the frequency and size of dosage are recorded.
-
1
Tips & Warnings
Look at the training techniques for some of the leading female bodybuilders to get some ideas for your training program.
