The world of fitness is not one-size-fits-all, especially when it comes to gender differences in training.
While the fundamental principles of exercise apply to everyone, women and men may benefit from different approaches in the gym.
This is highlighted by content creator and healthcare professional Dr Jyoti Patel in her reel, where she states, “Women and men have distinct muscle compositions, recovery rates, endurance levels, and hormonal cycles that impact performance.”
Dr Vinutha G, senior consultant gynaecologist and women health expert at Athreya Super Speciality Hospital Bengaluru, agrees, “Women tend to have a higher proportion of slow-twitch muscle fibres, known for endurance, while men have more fast-twitch fibres designed for power and strength.”
This affects exercise preferences, she adds, with women potentially gravitating towards activities like long-distance running and men leaning towards sprinting or weightlifting. Additionally, men’s higher testosterone levels generally lead to faster muscle growth.
“This means women might thrive with endurance-based exercises using lighter weights and higher reps, while men might focus on heavier weights and fewer reps to build muscle,” notes Dr Vinutha.
How do recovery rates differ between men and women?
Women’s higher oestrogen levels have anti-inflammatory properties that can aid in quicker muscle repair, potentially leading to faster recovery after endurance exercise, says Dr Vinutha.
“However, men tend to experience more muscle damage due to their larger muscle mass and higher testosterone, often requiring longer recovery periods.”
Dr Vinutha talks about faster recovery of women from endurance workouts, “but they still need adequate rest after intense strength training.” Personalised recovery strategies are essential for both genders.
Variation of endurance levels between men and women
Women often utilise fat as fuel more efficiently during endurance activities, Dr Vinutha explains, relying less on glycogen than men. This, coupled with their higher proportion of slow-twitch fibres, can give them an edge in endurance sports.
“Women may excel in longer, steady-state cardio exercises like distance running or cycling, while men might benefit from combining high-intensity interval training (HIIT) with strength training,” according to Dr Vinutha.
Effect of hormone cycles
Women’s menstrual cycles significantly impact their training due to hormonal fluctuations. Dr Vinutha says, “The follicular phase (days 1-14), with higher oestrogen, is ideal for strength training, while the luteal phase (days 15-28), with increased progesterone, can lead to fatigue.”
She recommends women to optimise their performance by adjusting their training to their cycle. High-intensity workouts during the follicular phase and lighter, recovery-focused activities during the luteal phase can be beneficial.
