Why Women Require a Different Approach to Training: Physiology, Hormones, and Goals.
In the fitness world, many programs have traditionally been designed with men in mind. In fact, it is estimated that around 80% of sports science research is conducted on men. As a result, training volumes, rest protocols, and recovery expectations have often been based on male physiology. However, scientific research is increasingly highlighting the unique physiological, hormonal, and recovery differences between women and men—differences that are crucial for developing effective training strategies.
Women are not merely smaller versions of men. Their genetic makeup, hormonal cycles, muscle composition, and even psychological factors all contribute to different training responses and needs. This article explores the importance of tailoring training approaches specifically for women, particularly considering their genetic and hormonal profiles, recovery capacities, and personal fitness goals.
Genetic and Physiological Differences
Men and women differ significantly in muscle fibre composition and distribution. Women tend to have more type I (slow-twitch) muscle fibers, which are more fatigue-resistant but generate less force (Hunter, 2014). This explains why women often excel in endurance-based activities but may require different loading patterns to stimulate strength gains.
Women typically have less absolute muscle mass, particularly in the upper body, due to lower testosterone levels (Kadi et al., 2000). However, when training is properly matched, women can build strength and size just as effectively as men (O'Hagan et al., 1995).
Neuromuscular activation patterns also differ between genders. Research indicates that women may recruit different motor units and stabilise joints differently, which can contribute to a higher risk of ACL injuries (Hewett et al., 2006).
2. Hormonal Profile and Impact on Training
Women experience cyclical hormonal changes due to their menstrual cycle, with fluctuations in oestrogen and progesterone affecting everything from joint laxity to energy levels and recovery.
- Follicular Phase (Days 1–14): Higher estrogen levels can increase muscle strength and pain tolerance, making this an optimal time for high-intensity strength training (Sung et al., 2014).
- Luteal Phase (Days 15–28): Increased progesterone may elevate core body temperature and slightly reduce performance (Tenan et al., 2016). Therefore, recovery should be prioritised during this phase.
Perimenopause and menopause bring additional changes, including a significant decline in estrogen—a hormone with anti-inflammatory and muscle-protective effects. This decline can lead to increased fat mass, reduced bone density, and decreased muscle mass (Greising et al., 2009). Training strategies should shift during this time to emphasise more resistance training, balance work, and recovery protocols to mitigate these changes (Sims, 2016).
3. Recovery and Fatigue
Research suggests that women may recover faster than men from certain types of muscular fatigue, particularly from submaximal efforts (Hunter, 2014). This could be due to lower muscle mass, metabolic efficiency, and hormonal differences.
Women might benefit from shorter rest intervals between sets or could tolerate higher training frequencies, depending on the intensity. However, during the luteal phase or periods of hormonal fluctuation, women may experience greater perceived fatigue and should be encouraged to listen to their body (Sung et al., 2014). Recovery considerations should also include iron status, sleep quality, and life stress, which can disproportionately affect women (Stephenson et al., 2020).
4. Goal-Oriented Training: Strength, Aesthetics, and Functionality
It’s important to recognise that many women have different training goals than men. While generalisations should be avoided, common themes for women include:
- Improving strength and confidence
- Reducing body fat
- Increasing muscle tone (without bulk)
- Improving functional fitness for daily activities
- Enhancing bone density, especially post-menopause
Women benefit from training programs that support these goals through:
- Full-body resistance training for lean muscle growth
- High-rep, moderate-load training for toning and endurance
- Core and pelvic floor stability work, especially for mothers
- Mobility and balance training for injury prevention
Cultural messaging has traditionally discouraged women from lifting heavy or prioritising strength, but education and supportive communities (like those found at The Community Gym) can empower women to reach their physical potential.
5. Practical Programming Considerations
To better support women in their training journeys, coaches and practitioners should:
- Adjust training intensity around the menstrual cycle when necessary.
- Emphasise progressive overload while avoiding burnout through smarter recovery.
- Include compound lifts and resistance work, regardless of age.
- Introduce unilateral movements to address imbalances
- Prioritise mobility, posture, and core strength
- Be mindful of psychological factors such as body image, fear of injury, or past exercise experiences
For perimenopausal and menopausal women, focusing on strength training is essential to support health and wellness during this transition. However, the key to effective programming is understanding the specific needs and goals of each individual client. While research can provide guidance on what works for the general population, it does not account for personal differences. There is no one-size-fits-all approach; without truly individualized programming, issues may arise. Always prioritize listening to the client in front of you above all else.
References
Greising, S. M., Baltgalvis, K. A., Lowe, D. A. and Warren, G. L. (2009) 'Hormone therapy and skeletal muscle strength: a meta-analysis', Journal of Gerontology: Medical Sciences, 64A(10), pp. 1071–1081.
Hewett, T. E., Myer, G. D. and Ford, K. R. (2006) 'Anterior cruciate ligament injuries in female athletes: Part 1, mechanisms and risk factors', American Journal of Sports Medicine, 34(2), pp. 299–311.
Hunter, S. K. (2014) 'Sex differences in human fatigability: mechanisms and insight to physiological responses', Acta Physiologica, 210(4), pp. 768–789.
Kadi, F. et al. (2000) 'The behaviour of satellite cells in response to exercise: what have we learned from human studies?', Pflugers Archiv, 440(1), pp. 41–46.
Maltais, M. L. et al. (2009) 'Effects of resistance training on muscle mass and strength in older women', Journal of Aging and Physical Activity, 17(3), pp. 336–354.
O'Hagan, F. T. et al. (1995) 'Response to resistance training in young women and men', International Journal of Sports Medicine, 16(5), pp. 314–319.
Sims, S. T. (2016) ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology. New York: Rodale Books.
Stephenson, J., Heslehurst, N., Hall, J., Schoenaker, D., Hutchinson, J., Cade, J. E., Poston, L., Barrett, G., Crozier, S. R. and Barker, M. (2020) 'Before the beginning: nutrition and lifestyle in the preconception period and its importance for future health', The Lancet, 391(10132), pp. 1830–1841.
Sung, E. et al. (2014) 'Menstrual cycle and strength performance: a meta-analysis', British Journal of Sports Medicine, 48(7), pp. 646–651.
Tenan, M. S., Brothers, R. M., Tweedell, A. J., Hackney, A. C. and Griffin, L. (2016) 'Changes in resting heart rate variability across the menstrual cycle', Psychophysiology, 53(12), pp. 1920–1926.
Zhou, Y., Zhao, J., Liu, J., Xu, X., Wu, X. and Yang, W. (2017) 'Sex-based differences in muscle fatigue and recovery', Journal of Sports Science and Medicine, 16(4), pp. 518–525.
Bambaeichi, E., Reilly, T., Cable, N. T. and Giacomoni, M. (2004) 'The influence of menstrual cycle phase on skeletal muscle contractile characteristics in humans', Journal of Physiology, 561(Pt 1), pp. 211–217.
Rashti, B. A., Rahimi, R., Azarbayjani, M. A., Gahreman, D. E. and Hosseini, S. H. (2015) 'Resistance training with different rest intervals: hormone responses and adaptations', Journal of Sports Medicine and Physical Fitness, 55(4), pp. 349–359.
Davidsen, P. K., Gallagher, I. J., Hartman, J. W., Tarnopolsky, M. A., Dela, F., Helge, J. W. and Timmons, J. A. (2011) 'High responders and low responders to resistance-type exercise training: metabolic and molecular basis', Journal of Physiology, 589(1), pp. 295–306.
Barha, C. K., Davis, J. C., Falck, R. S., Nagamatsu, L. S. and Liu-Ambrose, T. (2017) 'Sex differences in exercise efficacy to improve cognition: a systematic review and meta-analysis of randomised controlled trials in older humans', Frontiers in Neuroendocrinology, 46, pp. 71–85.
