Step into any gym, and you’ll often see a noticeable divide. On one side, you might see men focused on lifting the heaviest weights possible, grunting through each rep. On the other, you might see women engaged in activities like Pilates, barre, or dance cardio. This isn’t just a stereotype; it reflects different approaches to fitness that can sometimes cause confusion or dismissal from the other side. While the “go heavy or go home” mentality has its place, many fitness habits women swear work are grounded in solid principles of physiology and can deliver incredible results for anyone, regardless of gender.
Here are nine effective fitness habits that men often overlook but should consider trying.
1. Prioritizing Low-Impact Workouts Like Pilates and Barre
Men often gravitate toward high-impact, explosive movements. In contrast, workouts like Pilates and barre focus on small, controlled movements that build deep core strength, stability, and muscular endurance. The burn is real, and the benefits are immense. These low-impact exercises are fantastic for improving posture, preventing injury, and building a strong, functional foundation that can actually enhance performance in heavy lifting and other sports.
2. Focusing on Mind-Muscle Connection
It’s easy to just go through the motions, heaving a weight from point A to point B. However, a key principle in many fitness programs popular with women is the “mind-muscle connection”—consciously focusing on the specific muscle being worked during each repetition. This technique increases muscle fiber activation, leading to better results with less weight and a reduced risk of injury. It’s about the quality of the contraction, not just the quantity of the weight.
3. Incorporating Dance Cardio for Fun
The idea of a Zumba or dance cardio class might make some men cringe, but there’s a reason these classes are so popular: they’re fun. Enjoyment is a massive factor in long-term adherence to a fitness routine. Furthermore, dance workouts are a fantastic form of cardiovascular conditioning that also improves coordination, agility, and balance—skills that are beneficial for any athlete. It’s a great way to burn calories without feeling like you’re “working out.”
4. Using Lighter Weights with Higher Reps
The belief that you must lift heavy to build muscle is a persistent myth. Using lighter weights for a higher number of repetitions (in the 15-25 rep range) is an incredibly effective way to build muscular endurance and hypertrophy (muscle growth). This method, often used in group fitness classes, creates a different kind of metabolic stress on the muscles, leading to a lean, toned look and improved stamina without putting as much strain on the joints.
5. Valuing Flexibility and Mobility Routines
For many men, the workout is over the second the last dumbbell is dropped. The cool-down, stretching, and mobility work are often skipped. In contrast, practices like yoga and dedicated stretching routines are central to many women’s fitness plans. Improving flexibility and mobility is crucial for preventing injuries, relieving muscle soreness, and increasing the range of motion in your joints, which allows for better form and heavier lifts in the long run.
6. “Workout Snacking” Throughout the Day
Instead of one long, grueling session, “workout snacking” involves breaking up activity into smaller, 10-15 minute chunks throughout the day. A quick bodyweight circuit in the morning, a brisk walk at lunch, and some stretching before bed can add up. This approach is one of the fitness habits women swear work because it’s more manageable with a busy schedule and keeps your metabolism elevated throughout the day. It’s a practical way to stay active without being overwhelmed.
7. Pairing Workouts with Social Time
Accountability and community are powerful motivators. Many women thrive in a group fitness setting or by working out with a friend. This turns exercise from a solitary chore into a fun social activity. This social support system makes it more likely that you’ll show up on days you don’t feel motivated and push yourself harder during the workout. It’s a smart strategy to build consistency.
8. Following Intuitive Eating Principles
While some men are focused on strict macro counting and protein targets, many women are embracing intuitive eating—listening to your body’s natural hunger and fullness cues. This approach helps to build a healthier relationship with food, reducing the cycle of restrictive dieting and subsequent bingeing. It’s a sustainable, long-term strategy for weight management that focuses on overall well-being rather than just numbers on a scale.
9. Investing in Cute Workout Clothes for Motivation
This might get the biggest eyeroll of all, but the “look good, feel good” phenomenon is real. Feeling confident and comfortable in your workout attire can provide a surprising mental boost and increase your motivation to get to the gym. It’s a small psychological trick, but if a new outfit is the thing that gets you out the door and moving, then it’s a worthwhile investment in your health.
There’s More Than One Way to Get Fit
Ultimately, the best workout routine is the one you can stick with consistently. While different approaches may be more popular with one gender over another, the principles of building strength, endurance, and a healthy relationship with your body are universal. By being open to trying new things, men might discover that some of the fitness habits women swear work are exactly what they need to break through a plateau and achieve their goals.
What’s a “non-traditional” workout that you’ve found surprisingly effective?
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