Which one actually works better for women?

This comes up all the time in our group — and the honest answer is: both can work.

There’s nothing wrong with body part splits. I say that as someone who has:

• Coached women in physique, fitness, and bodybuilding
• Coached women in performance sports like strength training and powerlifting
• Trained and competed myself in bodybuilding and powerlifting — at the world level
• Coached women for over 20 years in a gym setting

So this isn’t theory — it’s experience.

That said, after coaching thousands of women, I’ve found that most women get better results — and enjoy training more — with a smart full-body approach.

A good setup might look like:

• Workout A: Lower-body emphasis (Squat)
• Workout B: Upper-body emphasis (Bench/Press)
• Workout C: Full-body emphasis (Deadlift)

You’re still training everything — just not isolating one muscle group and destroying it in a single session. Instead of thinking only in terms of muscles, you’re training movements:

• Squats, hinges, pushes, pulls, carries
• Supported with hypertrophy and accessory work
• Built with recovery, joint health, and longevity in mind

This approach helps most women:

• Train more frequently without excessive soreness
• Recover better between sessions
• Feel better in their bodies day to day
• Build strength, muscle, and performance together

That said — I recommend trying both approaches over time. The more training styles you experience, the better your:

• Knowledge
• Awareness
• Results

It’s not about training harder. It’s about training smarter.

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