There are a lot of myths surrounding how men and women should train. Many people still think men should focus on heavy weights for bulking up, while women should stick to lighter weights to “tone” without getting bulky. However, these assumptions are rooted in societal perceptions and are not true.
The principles of strength training (such as progressive overload, specificity, recovery, and proper form) apply to both genders. The difference is how the body responds, and even then these differences aren’t as dramatic as you would think. Both genders enjoy the same benefits of strength training, with only slight differences.
Muscle Fibers
People have two types of muscle fibers:
- Type I (slow-twitch) is more suited for endurance activities
- Type II (fast-twitch) is responsible for strength and power.
Women have a higher proportion of Type I fibers (44% for women vs 36% for men). This can make them more efficient at endurance-based activities. (And this is why women outrun men in ultra-marathons with distances over 195 km)
Men have a higher percentage of Type II fibers (34% for women vs 41% for men), allowing them to build muscle mass faster and more significantly than women. This is why on average women have only 67% of the strength compared to men.
However, women still have plenty of Type II fibers to engage effectively during strength training, meaning they can still gain significant strength and muscle mass with training.
Hormonal Differences
Hormones play a crucial role in strength training, and men and women have different hormonal profiles that can influence their training results.
- Testosterone: This hormone is essential for muscle growth. Men have higher testosterone levels than women, contributing to greater muscle mass and strength potential.
- Estrogen: Women, on the other hand, have higher levels of estrogen, which has its own benefits for training. Estrogen plays a role in muscle recovery and may protect muscle fibers from damage during exercise. This means that women can often recover more quickly between sessions and handle higher training volumes without experiencing as much soreness or fatigue.
- Growth Hormone (GH) and IGF-1: Both men and women experience an increase in growth hormone (GH) and insulin-like growth factor-1 (IGF-1) during strength training, contributing to muscle growth and fat loss. But men have higher levels of these hormones post-training.
These hormonal differences mean that women may not build muscle mass as quickly or as visibly as men (not becoming ‘bulky’), but they are still capable of achieving significant strength gains and improved muscle tone.
But did you know that women can sync their workout with their menstrual cycle? Muscle gain is more likely during the first half of your cycle when estrogen and testosterone surge, and fat loss in the second half of your cycle, when progesterone rises.
Metabolic Flexibility
Another key difference between men and women in strength training is their ability to switch between burning carbohydrates and fats for energy. Both men and women benefit from improved metabolic flexibility through strength training, but women tend to burn more fat as a fuel source due to higher estrogen levels. Men rely more on carbohydrates for energy during training.
So, Is Training Different for Men and Women?
Despite physiological and hormonal differences, the training principles remain largely the same. Both men and women benefit from compound movements like squats, deadlifts, and bench presses, as well as from progressive overload.
The difference lies more in the fact that women may recover faster between sets and workouts due to hormonal differences, and would not need as much rest.
If female athletes want to maximize their gains, they should add weights during the first half of their menstrual cycle to benefit from the extra estrogen and testosterone to gain muscle mass. During the second half of their cycle, they can focus on endurance training and maximize fat loss.
However, the biggest takeaway is that science supports strength training as an essential part of fitness for both genders. Women shouldn’t fear getting bulky, and men shouldn’t overlook endurance work.