What I see universally with women is not a lack of effort in their training but a lack of structure. - Systemised and progressive programming is not just for men. It's not just for body builders. It is for any human that wants to make ongoing and obvious changes to their physique and overall fitness levels. - What you do not manage you cannot measure. And what you cannot measure you can not evolve efficiently. - If you are a woman who is still yet to see the changes you want to see in your body, strength and fitness I would argue the point that you haven't yet followed a structured program that is progressive in nature for longer than 6 or even 12 months. -
Pick one resistance program, stick to it, progress the weights, set and rep schemes and you may just surprise yourself and everyone around you with a banging body and a huge squat to match!