The Essential Guide To Female Training For A Sexy Feminine Physique

September 11, 2015 | 53 Comments


9/11/15 update: Okay…so looks like reddit somehow found one of my oldest articles. Yes it was worded incredibly poorly, my training approach has slightly changed, and I will release a new article in the future to address this. My overall goal with this post when I wrote it was to help woman who wanted a more slender type physique like Jennifer Aniston or Jessica Alba but my big fuck up was me telling woman how they should look. Noted.

Want to send hate mail? Email me – [email protected]


[Brace yourself, this article is going to be a bit controversial. I present some concepts that might upset some women, so please keep an open mind.]

Why hello ladies, today’s post is for you.

While there are a lot of articles online on female training and workouts, they don’t really cater to what women want.

Most fitness professionals approach female training with a man’s mindset. Men want to become as muscular and ripped as possible, women don’t.

Women don’t even want to be associated with the word muscular, they want to look and feel sexy and feminine. Am I rightt?

This is why women need to take a special approach to training in order to achieve this look.

Who women do no want to look like

It’s pretty obvious that the majority of women don’t want to look like professional bodybuilders.

But what a lot of people don’t realize is that women also don’t want look like natural bodybuilders or even fitness models which is the supposed “ideal” look these days.

Let’s look at one of world’s most famous female fitness models, Jamie Eason.

Jamie Eason
I think most women would find this look excessive.

There’s no doubt that Jamie Eason is in absolutely phenomenal shape. She has plenty of muscle and very low body fat… but it’s a bit excessive.

I’m not disrespecting Jamie because what she has accomplished with her physique is very impressive and difficult to do but I’m guessing most women simply have no desire to look like this.

And my problem is that so many fitness professionals are deeming this sort of look as ideal.

Jamie’s approach to fitness is more suited for a man than a woman (i.e. gaining as much muscle as possible).

Who women want to look like

Women don’t care about having veiny forearms. They don’t care if their deltoids “pop” out. They don’t care if they have “tear drop” legs.

These are things that guys care about, not women.

So let’s take a look at another famous woman, this time Jennifer Aniston:

Jennifer Aniston
I’m guessing more women would prefer to have a physique like Jennifer Aniston’s  as opposed to Jamie Eason’s.

Take a look at Jamie Eason’s picture above. Now look at Jennifer Aniston.

I’m guessing that 99% of women would prefer to have Jennifer Aniston’s physique as opposed to Jamie Eason’s.

Once again, no disrespect to Jamie but her body is simply too much and overdone.

On the other hand look at Jennifer Aniston.

Her arms aren’t veiny. She doesn’t have buldging biceps. Her shoulders aren’t massive.

Instead she’s lean, has great muscle tone, and you can just tell she is in great shape. The words “fitness model” and “bodybuilding” don’t even come to mind when you think of her.

She’s one of the gold standards of the sexy feminine body and the fact that’s she’s over 40 makes it even more impressive.

Women don’t want to look like fitness and bodybuilding cover models, they want to look like the girls in the Maxim Hot 100 List.

If you don’t agree with me then stop reading this article right now. 

Other examples of the this look include Megan Fox, Jessica Biel, Kate Bekinsale, Jessica Alba, Blake Lively, you get my drift…

The problem with “women have less testosterone”

It’s completely true that women have less testosterone than men.

I’m not sure on the exact number (about 10-20% less) but telling women to train as hard and heavy as possible because they won’t be able to put on the same amount of muscle as men is really the wrong way to approach female training.

I mean sure, if your goal is to become a fitness model or bodybuilder then you would want to put on as much muscle as possible.

But remember we want to look sexy and feminine.

Even with the lowered levels of testosterone, women have the ability to put on a more than desirable amount of muscle.

Of course a woman’s muscular potential is no where near a man’s but it’s still great enough to the point that if you’re not careful, you can easily lose your femininity.

Approaching female training with a hardcore mindset will only lead to women looking like smaller less muscular versions of men.

Rules for a sexy feminine physique

1) Focus on strength training 

Weight lifting for women needs to be handled delicately.

You can’t just hammer out endless sets and reps and reach failure every time. That’s how bodybuilders train and bodybuilders train primarily to get bigger.

Women need to take a specialized approach. My most important piece of advice: stop 1-2 reps shy of failure.

But don’t misjudge this as an easy way out. You’re still doing heavy lifting, you’re simply not pushing to the brink of failure each time.

By stopping just short of failure, you’re increasing strength without actually adding muscle mass.

More strength without size = greater muscle tone.

2) Avoid weighted ab exercises

When it comes to ab exercises, I would avoid all weighted ab exercises like cable crunches or any of those crazy looking ab machines in the gym with adjustable weights.

The reason being that your abs are like any other muscle in your body – they can either get bigger or smaller. If you do weighted ab exercises, you have the potential of making your stomach appear bigger and more muscular.

And I’m not really talking “bigger” in the sense that you’ll look fat, but I mean “bigger” in the sense that your entire midsection will look more meaty and thick.

This really takes away from the whole feminine look that we’re trying to achieve.

Women want a firm flat stomach but they don’t want any bulgy ab muscles showing.

3) Stick with isometric exercises for your abs

Stick with isometric exercises for your abs. These are exercises like plank variations and renegade rows.

By sticking with these exercises, you’ll avoid developing excessively large ab muscles but still have a strong and tight core.

4) Don’t overdo lower body exercises

Women don’t want overly muscular legs. Period.

It’s incredibly easy to tell if a woman consistently squats and deadlifts. It creates a very thick and muscular lower body (see picture below).

And while women outright say that they don’t want muscular legs, there continues to be a growing movement in the fitness industry that is pushing women to squat and deadlift.

Women don’t want this…

The above is a picture of a woman who supposedly squats and deadlifts a lot.

And believe it or not, this is what personal trainers are pushing onto women. Women are being told that they need to heavy squats and deads to build a good-looking body and that any workout program that doesn’t include these exercises is crap.

They want this.

Once again, compare both photos.

I will find it very hard to believe if the majority of woman say they prefer the first photo of the woman squatting as opposed to the second. Women want slim and lean legs…not massively muscular legs.

I’m not saying squats and deadlifts are bad exercises. Not at all. And if you’re very skinny, then you should be doing squats and deadlifts.

I’m just saying, for the look we’re trying to achieve, they’re not necessary for the majority of people.

So my two cents – limit the amount of direct lower body exercises you do. Most women they can build a very good looking lower body with HIIT alone (see next point).

5) Use High Intensity Interval Training(HIIT) To Build Your Legs 

Building on point #4, women should try to limit the amount of lower body exercises they do and instead base the majority of their lower body exercises around HIIT.

Since HIIT is such a lower body dependent activity, it will really help firm up your butt and legs and give it a lean athletic look.

The Workout Routine

Note: For the following workout, all exercises are done for 5 reps.

But remember rule #1 from above: stop 1-2 reps shy of failure

So do the exercises below with a weight that you can only lift 7 times. 

This workout is to be done 3x per week so make sure you have at least one day of rest in between each session.

Day 1 

  • Bench press (with barbell or dumbbells) – 3 sets x 5 reps
  • Seated cable row – 3 sets x 5 reps
  • Seated dumbbell shoulder press – 3 sets x 5 reps
  • Dumbbell bicep curl – 3 sets x 5 reps
  • Tricep push down –  3 sets x 5 reps
  • Front plank – hold 2 minutes total
  • Side plank – 1 minute per side
  • HIIT on treadmill – Warm up by walking at fast pace for 2 min. 30 sec sprints with 60 sec walks on slight incline. Do this 10-12 times.

Day 2

  • Bench press (with barbell or dumbbells) – 3 sets x 5 reps
  • Lat Pulldown – 3 sets x 5 reps
  • Side lateral raise – 3 sets x 5 reps
  • Barbell curl – 3 sets x 5 reps
  • Close grip bench press-  3 sets x 5 reps
  • Front plank – hold 2 minutes total
  • Side plank – hold 1 minute per side
  • HIIT on treadmill – Warm up by walking at fast pace for 2 min. 30 sec sprints with 60 sec walks on slight incline. Do this 10-12 times.

Day 3

  • Repeat Day 1

Also I wanted to share with you guys this video that Rusty Moore did for his Visual Impact for Women workout program. It has some more great insights on what it takes to build a feminine physique.

And be sure to leave any thoughts or comments you have on this workout below.

[EDIT: A lot of people have been messaging me saying that I’m bashing women who lift weights. I’m not, I completely stand behind heavy lifting. The approach I lay out in this article is to simply have women stop a few reps shy of failure. You’re still lifting heavy, you’re just not lifting to failure. And if you prefer the “muscular” look as opposed to the slim and lean look, then this article isn’t for you. There are many training programs out there, the one I laid out here is exclusively for women who want to slim, lean, and defined.]

  1. Your article is catching flack because you’re making generalizations about “what women want” as if you can speak for all women and as if all women uniformly want one thing. Bullshit. I personally love it when my deltoids pop, when people comment on my biceps and should I ever get lucky enough to have “the vein” in my arms, well goddamn, I’ll be stoked.

    Why don’t you just be honest and reformulate your post for “women who want to get in shape but who aren’t concerned about getting cut.” You’d catch less flak and fail to offend those of us who think ripped & strong women are hot.

    The overall tone of your article is, “here’s how to be a sex object, like you’re supposed to want to be, because that’s your job as a woman.” It’s fucking offensive and it’s why the rest of us will keep reading Martin Berkhan, Lyle McDonald and Mark Sisson, because they welcome women into the fold without pandering to our supposed universal need to be “toned and firm.”

    What a joke. Fitmole is definitely NOT on my “come back and read often” list.

    1. I never said I speak for all women. I made it clear that if you want to look lean and toned, then this article is for you. If you want to look super ripped and muscular, it’s not.

        1. Let me clear some air:
          – I am not trying to force women to look a certain way. It’s up to a the individual person on how they want to look.
          – This entire article is for women who want to look slim and lean. It’s for women who want decent but not extreme amounts of muscle tone. It’s for women who want slim athletic looking legs, which is why I limit deadlifts/squats. However it seems this article has been passed on mainly to women who practice the opposite of what I’m stating here (and once again there’s nothing wrong with that, they’re are just 2 different approaches).

  2. I’m fully confident that Keith did not try to offend anyone by writing this article. These same principles can be applied to men too.

    I’m a guy and of course I want to be cut and ripped, but I definitely don’t want to look like a huge body builder. Getting a body builder’s physique takes an extreme amount of hard work, but it’s just not for me.

    I like being able to run a 5:30 mile, fit into normal sized clothes, and live an active lifestyle. Getting as big as a bodybuilder would conflict with that.

    Everyone has their own personal preference. If you’re a woman that doesn’t want this look, then don’t read this article. Just like I wouldn’t read an article about getting as big as a body builder.

    I’m not trying to take sides here. I’ve just been following this site for a while, and I truly doubt Keith piss people off.

    1. Thanks Austin appreciate the comment. And you’re right, the last thing I wanted to do was offend women with this article. This article was aimed towards women who want to achieve a very certain look. It seems a lot of these comments are coming from the other side of the spectrum.

      1. Aimed towards women who only want to be seen as a sex object?

        Your tone throughout the entire article is very offensive to women who are and want to look strong.

  3. Intent doesn’t matter. I’m certain Keith didn’t ‘try to offend’ anyone other. But guess what – making sweeping generalisations and claiming what 99% of women want IS OFFENSIVE. Not to mention paragraphs titled “Rules for a sexy feminine physique” and “Who women (do and don’t) want to look like”. It’s gross.
    Austin, you said it in your comment “Getting a body builder’s physique takes an extreme amount of hard work, but it’s just not for me.” Now Jamie isn’t a body builder, but as a fitness model she still puts in a lot of work in the gym and meticulously plans her diet. Probably more than what ‘99% of women’ would do, right Keith? If we’re going to make sweeping generalisations, lets be honest and say that many do not have the discipline that Jamie exercises. Her physique, though desired by many, many women, is not attainable for them through the methods they are using. You used an unrealistic example.
    Cannot believe you compared a picture of a flexing fitness model to one of Jennifer Aniston. I mean really. And have you seen Jamie is real life? She is tiny. Much smaller than she appears in photo shoots.
    “It seems a lot of these comments are coming from the other side of the spectrum.” Does that make them any less relevant? No. You’re being called out on what you’ve written with good reason.

  4. You do realize that in your comparison photos of the girl squatting and the girl in heels, there is NO WAY the girl in heels has an ass that perky without squatting? And no one is going to ever “accidentally” look like a body builder by lifting. That’s 80% diet. Scaring women away from heavy lifting is doing nothing but ensuring you’ll have saggy butts and floppy arms to indulge yourself in. Good job, bro.

  5. If you train anyone to lose body fat by maintaining a calorie deficit only, then you don’t deserve to be a trainer. Even the majority of people know that it is a combination of the right foods and exercise that will achieve results. You made way to generic a statement!

    1. A deficit is the only way to lose fat. Exercise can contribute to the total calorie burn and exercise can help maintain/build muscle.

  6. I have decided to disable comments on this article. After reading all the comments, it seems that women have been very offended by this article and I can see why. I still stand by the training principles I laid out here 100%, but I agree that the way I worded my content could have been handled more delicately. With that in mind, I’ll be sure to improve upon my future writing.

    If you have any comments or wish to contact me, you can send me an email here –

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