Fitness

So, should women and men train differently?


We speak with founder of Zadi Training, Adala Botlo about how to train for your best self.

It’s an age old question – should men and women workout in different ways for better results?

Speaking on Body+Soul’s daily podcast Healthy-ish, founder of Zadi Training, Adala Botlo says that while there are some physiological differences that can be adjusted for during workouts, ultimately it’s about training towards your own goal.

“It’s not a simple answer because really men and women, to be honest, have to train towards their goals, their personal goals. Not all women have the same goal. Not all men have the same goals,” she tells host Felicity Harley on the Healthy-ish episode So, should women and men train differently?

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For example, some women might be really keen to build muscle tone and move towards body building, while other men may want to work on their flexibility and mobility using mediums such as yoga.

It’s not about the gender in terms of how you work out, it’s about the goal.

Zadi Training, a female-fitness powerhouse, might cater towards some of the specifics of women’s bodies, but founder Botlo says the focus is more on creating a safe place for women to work out together and share like-minded interests.

“I think the whole gender thing’s been thrown out…I’m saying that as a female boutique franchise founder. The gender focus at Zadi is more about hanging out with other women that have likeminded interests. It’s not just the training, but there are some female specific exercise science that we apply too,” she says.

So, what specific areas of the female body does Zadi cater to?

“It goes beyond the pelvis. We’ve got boobs, clearly. We’ve got stronger areas than others, because of the way we are, as women. The difference in our workouts is literally the structure – what you do throughout your whole week as an entirety,” Botlo explains.

“If you’re doing a lot of cardio, you’re burning muscle and women’s ability to build muscle is more difficult. So we try and promote hypertrophy over atrophy; where you’re burning all that muscle you’ve worked hard for.”

“We structure the week different – so women lifting more often and then allowing the body enough recovery time to benefit from the lifting. And then we know we’re better at endurance. So we program our workouts to go for longer with more repetitions, less rest, rather than short bursts of intensity.”

Botlo explains that while they do perform those ‘short bursts’ the idea isn’t to ‘feel like you’re dying’, as it can be with some HIIT workouts.

“It’s not about going your hardest. It’s work smart, not hard. Focus on those targeting areas like the booty, the core,” she adds.

Sounds good to us!

When asked about the stigma around women lifting weights and getting ‘bulky’ Botlo says she can’t believe this is a rumour that still persists.

“I don’t even know how that myth ever started because we’re genetically not that way…You’ll get plenty of warning before you turn bulky. You’ll see the muscle forming,” she says.

“To build muscle, scientifically, it’s a hard task. You have to be on a really good diet. You have to be very consistent. You’ve got to have the mental ability to push yourself beyond the comfort zone. So no, women, you’re at risk of getting bulky unless you specifically want that goal.”

There you go gals. That’s you’re official signal to pick up those weights and get pumping that iron.

Find out more about Adala’s business, Zadi, via Instagram @zaditraining or on their site, here.