Read, talk with other experienced, seasoned lifters. Evaluate your progress frequently. Make sure you log your workouts thoroughly. Don t be quick to make changes in your routine or jump ship until you have a clear idea of how your training is working for you. Make changes only after you have been following a program long enough to see a documented disadvantage in an exercise.
Most women are more than able to handle lifting with focus and intensity.
However, inadequate caloric and protein requirements coupled with insufficient rest are probably the two biggest stumbling blocks in progress. Women have forgotten how to eat. When I upped my average protein intake to a minimum of 1.5 grams per pound of lean body mass my strength and energy took off. A word about rest. Lifting more than three times a week is not only unnecessary, but damaging to your progress.