Weight training has become a cornerstone of fitness for both men and women, offering benefits such as increased muscle mass, improved strength, better bone health, and enhanced metabolic rate. However, many people still wonder whether women and men should approach weight training the same way. Historically, medical studies have excluded female participants and generalized research data taken from male participants to females. The gender gap in medical research, alongside overarching misogyny, results in real-life disadvantages for female patients (Merone, 2022). This includes research conducted surrounding strength training. This blog post explores the similarities and differences in weight training for men and women, drawing on research to provide a clear picture of how training programs can be tailored to meet individual needs.
Biological Differences in Strength Training
One of the primary biological differences between men and women is their hormonal makeup. Men typically have higher levels of testosterone, a hormone that plays a significant role in muscle growth and strength development (Kadi, 2008). This is why men generally experience a greater increase in muscle mass during strength training compared to women. However, this does not mean that women cannot build muscle or strength—research indicates that women are still capable of significant muscle growth, albeit to a lesser degree than men (Kraemer & Ratamess, 2005). Women instead have fluctuating levels of mainly estrogen and progesterone that impact the structure and function of musculoskeletal tissues in other ways. This explains how women are more at risk for osteoporosis, as female estrogen levels decline after menopause, causing bone density decreases.
Additionally, women tend to have a higher percentage of body fat compared to men, which can affect their body composition and response to weight training (American College of Sports Medicine [ACSM], 2013). Despite these differences, both genders can benefit from similar strength training protocols, as the physiological adaptations to weight training, such as improved muscle endurance, bone density, and cardiovascular health, apply to both men and women (Gillen & Gibala, 2014).
Muscle fiber composition is another major factor influencing performance differences in strength training. Women tend to have a higher proportion of type 1 or slow-twitch muscle fibers, which are more resistant to fatigue and suited for endurance-based activities, while men generally have a higher ratio of type 2 or fast-twitch muscle fibers, which generate more power and strength (Sovenko, 2024). This difference means that while women may excel in sustained, endurance-based workouts, they may require more targeted training to develop maximal strength and explosive power compared to men.
Another physiological distinction lies in joint structure and connective tissue properties. Women have greater joint laxity and a wider pelvis, which affects movement mechanics and increases their risk for certain injuries, such as ACL tears (Hewett et al., 2006). As a result, strength training programs for women should emphasize joint stability, proper form, and injury prevention strategies.
Training Programs for Men and Women
So… how should this background information surrounding hormone profiles, body composition, and physiological differences change how women train? With this in mind, we can better adapt workouts that were most likely conducted only on men in research and adjust them to the female structure.
While the basic principles of strength training are universal, the way men and women approach their workouts may differ slightly depending on their individual goals, body composition, and preferences. For example, women may have a greater emphasis on exercises that target lower body muscles, such as the glutes and thighs, due to aesthetic preferences (Baker, 2003). In contrast, men may focus more on upper body strength, often prioritizing exercises like bench presses and bicep curls. However, there is no physiological reason why women cannot or should not perform exercises that target the upper body, just as men can incorporate lower body exercises into their routine.
Both men and women should focus on compound movements such as squats, deadlifts, and bench presses, as these exercises engage multiple muscle groups and promote functional strength. Additionally, strength training programs for both genders should include progressive overload, where the weight or intensity of exercises is gradually increased to continue challenging the muscles (Schoenfeld, 2010). This approach is effective for both men and women and ensures continued improvement in strength and muscle mass.
Saying this, there are many form alterations that can be made to better accommodate the female structure. For example, when completing a bench press, women should aim for the bottom of their breastbone when bringing the bar down to their chest to best target their chest muscle and avoid hitting their bust, which can limit the range of motion. Additionally, exercises that enhance core stability and hip strength can be particularly beneficial for women to address differences in pelvic structure and prevent lower back pain.
The Importance of Individual Goals
Although there are biological differences between men and women, the most significant factor in determining how an individual should approach weight training is their personal fitness goals. Women who aim to increase strength or build muscle mass can follow similar programs to men, adjusting volume and intensity to meet their specific needs (Schoenfeld, 2010). In fact, studies show that women respond to strength training in a similar way to men, experiencing comparable gains in strength and muscle endurance when following well-structured programs (Baker, 2003).
Men and women should also consider factors such as their fitness level, injury history, and preferences when designing a weight training program. For example, beginners of either sex may benefit from lighter weights and higher repetitions to build endurance and learn proper form, while more advanced individuals may increase weight and decrease repetitions for maximum strength gains (ACSM, 2013).
Conclusion
In conclusion, while men and women may experience different physiological responses to weight training due to factors such as hormones, muscle fiber composition, and joint structure, the fundamental principles of strength training are the same for both genders. Both men and women can benefit from weight training that focuses on compound movements, progressive overload, and individualized goals. By understanding the unique needs of their bodies and tailoring their approach accordingly, both men and women can enjoy the numerous benefits of strength training, including increased muscle mass, improved strength, and enhanced overall health.
How We Can Help
Working with exercise professionals, such as kinesiologists or certified trainers, can ensure that you execute exercises with proper form and alignment. Professional guidance reduces injury risk and maximizes effectiveness.
At CARESPACE, we are focused on a holistic approach to health and helping clients like YOU reach your individual health goals. Whether you’re new to exercise or looking to optimize your routine, our team of kinesiologists and fitness trainers can help you incorporate flexibility, range of motion training, and other physical activities into your lifestyle safely and effectively. As well, CARESPACE has a team of amazing female practitioners who are here to help women understand their bodies and learn more about what movements and care are best for them.
Call or book online today to learn more about how we can support you in reaching your health and fitness goals!
References
American College of Sports Medicine. (2013). ACSM’s guidelines for exercise testing and prescription (9th ed.). Lippincott Williams & Wilkins.
Baker, D. (2003). Effects of gender on strength development. Journal of Strength and Conditioning Research, 17(2), 249–254.
Gillen, J. B., & Gibala, M. J. (2014). Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Applied Physiology, Nutrition, and Metabolism, 39(3), 409–412. https://doi.org/10.1139/apnm-
Kadi, F. (2008). Effects of exercise on the muscle strength and hypertrophy in women. European Journal of Applied Physiology, 102(1), 1–9. https://doi.org/10.1007/
Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339–361. https://doi.org/10.2165/
Roberts, B., Nuckols, G., & Krieger, J. (2020). Sex Differences in Resistance Training: A Systemic Review and Meta-Analysis, Journal of Strength and Conditioning Research, 34(5), 1448-1460.
Schoenfeld, B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), 3492–3500. https://doi.org/10.1519/JSC.
Sovenko, K. (2024). Exercise for Women vs. Men: A Guide to Unique Gender Differences in Fitness. ObeFitness. Retrieved from https://obefitness.com/blog/
