The Key Differences
There are many factors which can affect how men and women respond to weightlifting, including genetics, hormone levels, and training experience. My experience as a PT has taught me that, while weight-lifting benefits everyone, there are some genetic differences that need to be understood in order to get the best results. Here are the most notable differences which are often cited:
- Hormones – Men generally have higher levels of testosterone, which can help them build muscle mass more easily. Women tend to have higher levels of oestrogen, which can make it more difficult to gain muscle mass.
- Muscular differences – Men generally have a higher percentage of fast-twitch muscle fibres, which are more suited to explosive activities like weightlifting. Women tend to have a higher percentage of slow twitch fibres, which are more suited to endurance activities.
- Strength differences – On average, men are generally stronger than women due to their larger muscle mass and higher testosterone levels. They will usually be able to lift heavier in the gym. However, it’s important to note that there is a wide range of strength within each gender, some women may be stronger than some men.
- Recovery – Women tend to have a higher amount of body fat, which can help protect their muscles during exercise. This higher percentage of body fat, typically around the mid-section, is also genetically wired to help protect a females’ reproductive organs. Women tend to need less rest between sets than men.
Menstrual Cycles
Through my experience training many female clients over the years, I have learned that they will have times in the month where strength will fluctuate due, in large part, to their menstrual cycle. Some women may find that they need to reduce the intensity or duration of their workouts during certain parts of their menstrual cycle, while others may not experience any changes. I always remind female clients that some workouts will be harder, and energy levels will change depending on where you are in the menstrual cycle. With this in mind, I might approach certain parts of a programme differently according to each female, but the exercise choices, structure of workouts and intensity will be decided on the ability of the person, not the gender.
In Summary
While these differences are important to note, resistance training recommendations do not differ between genders and both can follow the same plan and get equally amazing results.
Resistance training really is amazing for EVERYONE and it will positively impact your life in so many ways.
My client base is purposefully split equally between men and women which allows me to continue developing my knowledge and understanding of the difference approaches to training in terms of gender, but also where there are synergies and opportunities to use this understanding to continue to develop as a coach and implement where necessary.
If you want to learn more about this subject, check out a podcast called, ‘Male vs Female Training Differences’ by Fitness Stuff for Normal People which covers some of the debates surfacing with this subject. It is well worth a listen!
Finally, it is important to note that these are generalizations, and there are many individual differences which can affect how men and women respond to weightlifting. Ultimately, the most important thing is to find a training program that works for you and to focus on consistent, progressive training to achieve your goals.
Get a plan that works for YOU… and stick to it.
If you enjoyed this article please check out another one of Strive’s posts about weightlifting, “The Importance of Proper Footwear for Powerlifting and Weightlifting – Weightlifting Shoes” or “The Beginners Guide For Weight-Lifting”.
Thanks for reading,
Matthew.