In short: A woman needs the gym no less than a man. Strength training doesn't "bulk you up" — without male hormones, gaining large mass is impossible. What's mistaken for "volume" is water retention from diet. Strength work builds a strong muscular frame, speeds up metabolism for up to 3 days and acts as a natural anti-aging tool.
Myth one: "the gym is a guy thing"
"Anatomically, the female and male body are almost the same. That's why the training is almost the same." Sculpted glutes need the same squats and lunges a man does.
Myth two: "it'll bulk me up"
"Achieving large hypertrophy is impossible for a woman — it won't happen without hormones. And 'bulking up' isn't muscle, it's fluid retention. The problem is in the diet."
What strength training really gives a woman
A muscular frame and back health; a faster metabolism; a healthy hormonal balance and natural anti-aging. "Strength work revs up metabolism for up to three days, aerobics for up to one."
The ideal plan for a woman
1–2 strength sessions a week + aerobic activity every other day + mandatory recovery. This is considered the ideal combination for health.