Whether women should train like men or not is a never-ending a hotly-debated topic that often divides the opinions of many fitness enthusiasts.
It is essential to consider that the definition of healthy physique varies from women to men. Sometimes, other women have the same standpoints as other men, though.
Nevertheless, women will typically not have the same results as men even doing the same workout routines due to the physical differences that are scientifically inclined to one’s gender.
In general, women are naturally inclined to do higher repetitions, take shorter rest intervals, lifting in a more controlled tempo, steady-state cardio, and do more work than men.
How and why? Listed under are science-based factors that can influence the idea of women training the same as men.
Women Have Healthier Body Fat Distribution Than Men
Most women do better on a diet with higher fat. Due to having a higher fat percentage than men, women tend to utilize fat as primary energy sources.
In connection to this, one study expounded that women oxidize lesser protein and carbohydrates but rather oxidize more lipids than other men during endurance training.
Lesser Protein Requirement
Based on the Dietary Reference Intakes (DRIs), a person should take 0.8 grams of protein per kilogram of body weight.
Specifically, an average sedentary man should have 56 grams every day, while an average sedentary woman should take around 45 grams of protein each day.
Why women need less protein than men? According to one meta-analysis, the dietary protein requirement of women is approximately 10 percent lower than men. This finding is scientifically based on three reasons:
Lesser Carbohydrates Needs
Not only protein, but women tend to have glycogen sparing metabolism. Meaning, they have lesser needs for carbohydrates to fuel their training, unlike men.
Also, requiring fewer carbs will free up calories to take as fat, which supports the cardiovascular and hormonal health of women.
Another factor is that women’s nervous and hormonal systems, including estrogen, are different from those of men’s. The Journal of Applied Physiology asserted that adrenaline burns more fats in women compared to men.
Rare it may seem; however, women should not be wary of the adverse effects of a high fat and low carbohydrates diet.
Researchers from the American Diabetes Association explained that female sex hormone estrogen preserves insulin sensitivity and increases resting metabolic rate. They concluded that women have healthier body fat distribution than men.
Everyone should know that women and men have different calibers. Since women tend to have more fat than men, training the same as men may have different effects on one woman’s body. Even aiming for the same body goals, both should have a few differences in their training.
Women Are Less Fatigable Than Men
Even with the same strength levels, women have a higher resistance to fatigue compared to men.
Many researchers proved that women could do better with higher repetitions, even at a given intensity since women have more acquired endurance or resistance than men. The following are the reasons why.
Slow Twitch Muscles
Researchers in a study about sex differences in human fatigability discovered that women, when trained, have proportionally larger slow-twitch muscle fibers than men, which increase in quantity as women do heavy resistance strength training.
Slow-twitch muscle fibers or Type I is one of the two general types of a human’s skeletal muscle fibers that enables long-endurance feats. The other is called fast-twitch muscles or Type II that is used for an effective powerful and quick burst of strength, as the name suggests.
However, fast-twitch muscles fatigue quicker than slow-twitch muscles. Comparatively, slow-twitch muscles use oxygen to produce more adenosine triphosphate (ATP)—used in more continuous and extended muscle contractions over some time.
In brief, type I muscle fibers help women to fatigue slowly and need less recovery time. Having more type I muscle fibers enables women to have the capability to handle higher repetitions and higher volume training.
Lower Arterial Blood Pressure
Aside from estrogen, one study explained that women could handle metabolic stress better than men as women have lower arterial blood pressure when exercising.
As a result, women can get more oxygen and blood to their muscles than men, allowing women to recover faster and need lesser rest after finishing one set or the same relative training volume as men.
Female Sex Hormone Estrogen
Not only due to having larger Type I muscles that women can handle higher training volume but because of the female sex hormone estrogen as well.
As an anti-catabolic hormone, estrogen does not only reduce protein break-down but also prevent body muscle damage during exercises, allowing women to handle more volume without being overtrained.
One study concluded that men who trained bench press in a greater range of motion (ROM) did not gain more strength. However, the result was different when the study was replicated in women.
The researchers in the study found out that women can handle and tolerate full ROM higher training stress than men.
Another similar study tested the strength and muscle gains in men’s arms when performing one set and three sets upper body training, but researchers found out no significant results.
Others researchers replicated it and used women as subjects instead. The later study concluded that the more sets the said women done, the more muscle mass they gained.
The same happened to one study regarding the responses of both young men and women to resistance training. In the said study, women responded better to negatives bench press than men.
Often, heavy lengthening muscle contractions contribute severe muscle damage. However, the study concluded that women tolerated training stress than men.
Strength Training is great for grannies!
Many people believed that women at the menopausal stage, wherein osteoporosis potentially kicks in, should avoid strength training to prevent injuring themselves.
However, studies have shown that strength training is advisable since it can preserve bone density and improve balance, strength, and muscle mass of post-menopausal women.
Girls Talk: What You Can Do Better When Training
To sum up, as a woman, here is a list of your advantages when doing training than men. Specifically, women:
Considering all of these advantages, you can train better on the following training:
Additionally, home gym equipment, focus on isolation work, specifically in the upper body. Most women tend to have smaller muscles, so it would be easier for you to isolate your muscles.
Plus, you do not need to be wary about a longer recovery period. Many women have stronger legs compared to their upper body, as well.
Therefore, there should be a lesser focus on heavy lower body lifting. The following are few of the areas of interests of many women, which you may be interested with too.
Men’s Strong Points
On the other hand, men also have advantages when working out. Men’s nervous system is more efficient than women. Generally, men can produce force faster than women.
For instance, men can perform repetitions on powerlifting faster than women. Hence, men are at an advantage when doing explosive exercises at high-intensity interval training (HIIT).
Another is due to biomechanical differences. Men are less susceptible to physical harm. On the other hand, women are prone to leg and foot injuries, especially when doing weight lifting.
Other women may suffer from valgus knees angle and anterior pelvic tilt, which both can lead to pain or soreness in the knees, and, worst, increase the risks of osteoarthritis.
Because of inactive hamstrings and butt muscles as well as the tightness in the hips of many women, some ladies can have patella tracking problems that can lead to many muscular issues as weak thigh muscles.
One reason why women’s hamstrings do not get to work much is that most women are wearing high heels, which may limit the flexion of the ankles and feet.
Further, being flexible can lead to a few symptoms to women. Being a hypermobile or flexible person, your ligaments around your joints are loose, which can lead to risks of joint damages.
Although joint hypermobility syndromes are far common to women, there are a few instances that men may experience it as well.
People should be extra careful going far to some specific exercises and must protect their shoulders, hips, and knees when having hypermobile joints.
The good thing is women’s estrogen acts like anti-inflammatory, which again repairs muscle damage faster than men.
Knowing the physical differences between women and men does not automatically mean you should limit your workout styles only to those areas you are going to excel.
Sure, the genetic potential is an essential factor, but what you do every day matters most. A healthier lifestyle can be of more value than a genetic predisposition for an ailment.