Women respond differently than men to resistance training. In a comprehensive search of the literature conducted by the University of New South Wales researches found only 24 randomized controlled studies that focused on women resistance training.
The analysis of the data showed that the most important variable in women resistance training who want to build muscle in FREQUENCY OF TRAINING followed by the number of Repetitions and Sets. There are no specific guidelines regarding the number of exercises and or repetitions, but the key is to accrue enough exercise volume and train as frequently as possible.
Among the studies a typical resistance program consisted of 3 sets of 10 reps three times per week. Participants were 18-50 years old with different fitness levels