Should women train their traps?

Training traps is beneficial for women and should not be avoided based on the fear of developing a bulky neck. On the Mind Pump Podcast, Sal Di Stefano highlights several important points:

1. Functional Benefits: Traps play a crucial role in stabilizing the shoulder girdle, which is vital for overhead presses and rows. Strong traps contribute significantly to overall upper body strength and posture, which can help improve mid-back appearance and make overhead presses stronger 1.

2. Misconceptions: Women often worry about overdeveloping their traps, but it is unlikely to wake up one day with disproportionately large traps. Muscle development is a gradual process. If at any point the traps seem too developed, the frequency or intensity of training can be adjusted 2.

3. Relief from Tension: Training traps, even lightly, can relieve neck tension and stress. Full range of motion exercises for the traps can reduce tightness and improve neck comfort, contrary to the belief that it will exacerbate tightness 1.

4. Training Approach: Like any other muscle group, traps respond well to various rep ranges and angles, including shrugs, overhead shrugs, snatch-grip high pulls, and heavy farmer walks. Consistently incorporating different movements and weights can ensure balanced development 1.

By incorporating trap training into a balanced workout routine, women can enjoy the functional and aesthetic benefits without the fear of becoming overly muscular in that area.