Female Performance Training

By Ollie Martin & Gemma Pilkington

Some Benefits of High Performance Training

  • Improved sports performance 
  • Better posture 
  • Optimal/healthy weight
  • Improved bone density
  • Better pelvic floor 
  • Better body image
  • Increased self confidence
  • Fun and social

However, many of the high performance training protocols having been developed for men.


Forward head posture & shoulder girdle

Female heads are on average same weight as a man’s but with 8% less bodyweight (plus potentially more hair).  For every inch the head moves forward there is three times the load on the neck extensors.  

Rounded shoulders are often adopted in puberty to hide developing breasts and exacerbated from sport specific muscle imbalances and too much sitting.  Steeper first rib angle causes excessive ligament strain.  This leads to thoracic outlet syndrome, where compression of blood vessels and nerves between the collar bone and first rib angle cause pain in shoulders/neck and numbness in fingers.