In many ways, the fundamentals of men's and women's physical fitness are similar. But there are some differences. Most notably, the typical man can build larger muscles than the typical woman, in large part because men have more testosterone than women. As a result, more men than women desire large, bulging muscles, and men typically will train with heavier weights, leading to greater safety concerns.
Warm-Up and Stretching
If you're still doing your exercises old school-style, the way you were taught when you played youth football or basketball a decade or more ago, become up to date with the latest thinking regarding warming up and stretching. Instead of performing static stretches before a workout or other physical activity, warm up with five or 10 minutes of light cardio work, then perform dynamic, moving stretches. Save the static stretching for the end of your session.
The main key to building larger muscles is to train with progressively heavier weights. If you're starting a new strength-building routine, test yourself on each exercise to determine your one-rep max -- the highest amount of weight you can handle for a single repetition. Perform compound exercises in which you lift 75 to 85 percent of your one-rep max while completing three to five sets of six to 12 repetitions per set for each exercise. Lift heavier loads as your one-rep max increases.
Although there are a few opportunities for women to play football, the game is almost exclusively a male province. A football workout routine depends on your position, but all players need quickness, so include plyometric exercises such as jumps, step-ups and bounds. Linemen require the most raw strength, so their workouts should feature compound strength-training exercises such as barbell squats, bench presses and deadlifts. Running backs, receivers and defensive backs should perform speed work such as sprint intervals and hill running.
Men not only lift heavier weights than women, but also many men want to be seen to be training with heavier loads, which increases men's injury risks. To avoid injuries, use a spotter to help you rack and unrack the weights and to help support a weight if you're having trouble. Tell the spotter how many reps you'll be attempting before you begin each exercise. If you're using machines, make sure you understand how the machine works before you attempt any exercises. Whatever equipment you use, don't load it up with excessive weight. You won't impress anyone if you overdo it and injure yourself.