Here’s the deal. It’s important to discuss differences with training between males and females. A lot of trainers and coaches think male and female training should be totally different at every level and discriminate against certain types of exercises that are more male or female dominant. However, last time I checked, which has been pretty much every day for the last 20 years, there are no “female adductor machines” or “male only triceps” exercises. So stop the BS.
📍As you can see, there’s actually a lot more similarities vs. differences. Optimal workouts should be focused on customization, individualization and proper programming based needs, wants and goals - that is always the ground rule regardless of the gender.
Here are a few truths:
1️⃣Both parties should focus on exercise progression, progressive overload, and all the principle-based methods of training.
2️⃣While males have larger muscle mass, females have a better ability to train at higher relative workloads. It means they have a better ability to recover more efficiently because of the estrogen protective effect against muscle damage, so they are able to handle more volume and intensity.
3️⃣And yes ladies, you should be lifting heavy and progress over time. However, both parties should not lift heavy every session, which is a huge mistake most people make throughout their programming.
📍The biggest differences seen consider metabolic and hormonal effects, which can certainly affect fat loss and strength and hypertrophy gains, especially during phases of dieting when in a caloric deficit and even during menstrual cycles.
📍Take-home Message: While certain differences do exist at certain levels, coaches and trainers need to be cognizant of these to plan and program appropriately. Strength is one the most important characteristics to have in life and should not be gender specific.
📍Ladies and gents, please tag your favorite gym buddies below! I hope through my community to bring people together, regardless of gender or backgrounds, in efforts that we all get stronger everyday!