“Michelle,” “Kimberly” and “Deborah” are women. Does that mean they can all follow the same exercises in workout plans for women?
Michelle is a young woman and part of her high school marching band. Kimberly is 25 and pregnant with her first child. Deborah has entered her post-menopausal stage.
A workout plan that disregards age, daily activities, thought patterns, emotional needs and physical conditions of a person is not a plan at all. A random selection of exercises that make up a to-do list is not a workout plan for women or men.
Only part of a workout is a to-do list. Unfortunately, most of what you find on the internet and in group classes fall under the category of to-do lists or follow along programs.
These programs are not personalized because they are packaged for mass appeal and administrative practicality. It is impossible to create customized plan for masses, and it is close to impossible to administer individualized programs in large groups and classes.
Workout plans without personalization have four major drawbacks.
- They neglect potential weaknesses that lead to injury.
- They ignore potential strengths and slow down your progress.
- They overlook potential threats to your progress that leads to abandoning your plan.
- They neglect potential opportunities that lead to enjoyable life experiences outside of your workouts.
Examples of weaknesses, strengths, threats and opportunities
Typical internal physical weaknesses related to the anatomy of a female body exists in the knee, lower back, and upper body.
Internal strengths for women include lower body strength and tolerance for pain.
External threats such as conflicts of interest between caring for themselves and caring for others are common.
And external lost opportunities for many women without a workout plan is the inability to find and participate in personally enjoyable and meaningful activities that require increased physical strengths and mobility.
Experiences Beyond Working Out
When you put these elements together, you paint a picture of a female body that is physically healthy, vibrant and pain-free. However the opportunity to engage life and experience its wonders from a point of confidence and strength is even more precious.
Working out should be a process to enhance other experiences in life beyond the workout. An aspect of functional training and customized workout plans for women is making the connection between a workout and non-workout related enjoyable and fulfilling experiences in life.
SWOT Analysis -A Fundamental Initial Step In Workout Programs
Understanding internal weaknesses and strengths and external opportunities and threats is a SWOT analysis that is one of the most basic steps in designing workout plans for women and men.
In a SWOT analysis, physiological and anatomical structure of a female body as well as the role a woman plays becomes apparent.
The monthly hormonal changes in young women, the changes during pregnancy as well as the longer term changes in menopause play a significant role in having effective workout programs.
Considering mindset, emotional needs, and physical conditions determine how successfully we follow a proposed plan and what changes must be made to that plan so that it works for us.
Within this process of customizing workout programs for women, some basic undebatable and unchangeable anatomical and physiological realities enter the picture.
With incredible diversity among women, effective workout programs for women do not exist. An effective workout plan for you as a woman is possible only with your active participation.
A SWOT analysis is an excellent way to start designing or customizing a workout plan that works for you. You can feel the benefits of SWOT analysis skills in other areas of fitness including your nutrition.