All adults should strength train at least twice weekly.
Women and men can use the same strength training techniques, but the results will differ.
Men typically see greater muscle mass gains than women. Men are also less susceptible to injury, due to increased tendon strength from exercise.
Men and women both respond similarly to muscle endurance conditioning. Two to four sets of 10-25 reps, with 30-60 seconds rest between, will improve endurance.
Workouts for strength and size are the same for men and women, even though men see greater muscle mass gains. For volume, try one to three sets of 8-12 reps, with one to three minutes for rest between sets. For strength, try one to three sets of 8-12 reps, or two to six sets of 1-8 reps, with one to three minutes of rest between sets.
Listen in as fitness experts, Grace DeSimone and Neal Pire, share the he-said/she-said perspective on strength training.