From my experience as a female lifter who trains with other females, females do not need to progress more slowly to get long term gains. 5 lb increases per week on a deadlift and every other week on the other exercises is very, very reasonable (possibly too reasonable) in non-skill based moves like these. Even females should be able to experience a few months of lifting heavier each time if they follow the weight increase guidelines here.
However, smaller females (less than 110lbs) or those who have never really worked out might need to start with a lighter bar for rows and the incline bench press. Most gyms have mini-bars with weights permanently attached to the end, usually ranging from 10-80 lbs (how heavy they are should be listed on the side), so look around for those if you don’t think you can bench 45 lbs or you don’t have a spotter.
While I have never done a trap bar deadlift, I am going to assume its similar to a regular deadlift in terms of weight, but with less pressure on the back. So I would say that deadlifting just the bar (trap or not) shouldn’t be a problem even for smaller women.
From my experience as a female lifter who trains with other females, females do not need to progress more slowly to get long term gains. 5 lb increases per week on a deadlift and every other week on the other exercises is very, very reasonable (possibly too reasonable) in non-skill based moves like these. Even females should be able to experience a few months of lifting heavier each time if they follow the weight increase guidelines here.
However, smaller females (less than 110lbs) or those who have never really worked out might need to start with a lighter bar for rows and the incline bench press. Most gyms have mini-bars with weights permanently attached to the end, usually ranging from 10-80 lbs (how heavy they are should be listed on the side), so look around for those if you don’t think you can bench 45 lbs or you don’t have a spotter.
While I have never done a trap bar deadlift, I am going to assume its similar to a regular deadlift in terms of weight, but with less pressure on the back. So I would say that deadlifting just the bar (trap or not) shouldn’t be a problem even for smaller women.