Do men and women require different exercise training principles?

From the Guidelines

Men and women generally follow the same core exercise training principles, but some physiological differences warrant consideration for optimal results. Both sexes benefit from progressive overload, specificity, variation, and adequate recovery. However, women typically have lower muscle mass, higher body fat percentages, different hormonal profiles, and may respond differently to certain training stimuli. Women often have greater fatigue resistance in endurance activities and may benefit from higher training volumes, while men might see faster strength gains due to higher testosterone levels. Women should consider their menstrual cycle when planning training intensity, as hormonal fluctuations can affect performance and recovery. Both sexes should incorporate strength training, cardiovascular exercise, and flexibility work, though the specific balance may vary based on individual goals. Nutrition needs also differ, with women generally requiring fewer calories but similar protein intake relative to body weight. Despite these differences, individual variation within each sex is substantial, so personalized approaches based on goals, fitness level, and preferences remain most important for both men and women.

Some key considerations for women include accumulating at least 150 min/wk of moderate exercise, 75 min/wk of vigorous exercise, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity, as recommended by the American Heart Association 1. Additionally, women should engage in muscle-strengthening activities that involve all major muscle groups performed on ≥2 d/wk 1. The frequency, duration, and intensity of physical training activity are the most important factors related to injury risk, and physical fitness rather than female sex is the underlying risk factor 1.

It's also important to note that injury rates increase as the amount of training increases in a dose-response manner, and there is a threshold above which increased training does not improve fitness levels but continues to increase the likelihood of injury 1. Therefore, tailoring exercise to accommodate a person's current level of fitness and previous physical activity reduces injury rates, and incremental increases in fitness are beneficial in terms of increasing health benefits and decreasing injury risks.

In terms of specific training parameters, women may benefit from higher training volumes, while men might see faster strength gains due to higher testosterone levels. However, individual variation within each sex is substantial, so personalized approaches based on goals, fitness level, and preferences remain most important for both men and women. A personalized approach to exercise training, taking into account individual differences in fitness level, goals, and preferences, is essential for optimal results and minimizing injury risk.

From the Research

Physiological Differences Between Genders

• Men and women have different physiological and morphological characteristics that affect their responses to exercise training 2
• Research suggests that men and women experience similar relative strength gains when training under the same program, but women may have less muscle hypertrophy with strength improvement 2
• There are no significant differences between genders in central or peripheral cardiovascular adaptations to aerobic training, but women generally have a reduced O2 carrying capacity 2

Exercise Training Principles

• The American College of Sports Medicine recommends that adults engage in moderate-intensity cardiorespiratory exercise training for at least 30 minutes per day, 5 days a week, and perform resistance exercises for each major muscle group 2-3 days a week 3
• Exercise programs should be modified according to an individual's habitual physical activity, physical function, health status, exercise responses, and stated goals 3
• Research suggests that men and women can benefit from the same exercise training principles, but women may require more attention to their specific needs and limitations 4

Gender Differences in Exercise Response

• Women tend to report more functional decline and have a greater prevalence of disabling chronic conditions than men, but exercise training can help narrow the symptom-reporting gap between older men and women 4
• Men and women may have different responses to exercise training due to hormonal factors, body composition, and other physiological differences 2
• Personal trainers' health advice may be influenced by gender stereotypes, with some trainers providing more tailored advice to women and less advice to men 5

Individualized Exercise Programs

• Individualized exercise programs can be effective for both men and women, and may help improve exercise self-efficacy and autonomous exercise motivation 6
• Small-group training environments can provide social benefits and support basic psychological needs, leading to greater exercise adherence and overall well-being 6