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It is often argued that when it comes to physical prowess – in the gym or sporting arena – males reign supreme. After all, men are routinely portrayed as being athletically bigger, stronger, faster, and more physically dominant. Superior size combined with a leanness and heightened aggression which typify male sporting performances suggest a clear physical advantage.

However, while differences in muscle fiber composition and hormone levels between male and female trainees are often cited as proof of the former’s inherently superior physiology, research tells a different story.

Physical superiority is largely the result of the innate qualities of an individual, irrespective of whether an athlete or trainee, is male or female. Thus, gender itself is not believed to be the determining factor in whether a male outperforms a female or vice versa. In fact, male and female athletes with a similar degree of muscle size and body fat and who engage in similar training protocols are likely to perform in a similar fashion.

While gender differences do make a difference in the gym, such differences are not as large as we have been led to believe and don’t all favor men. While women are in many ways better suited to expanding certain traits than men, men are typically more muscular, stronger, and built for explosive activities. When pitting males against females in pure strength pursuits, it is the male who is likely to come out on top. However, it has been shown that women can trump men on several indicators such as physical mentality, endurance, and flexibility.[7]

It is often assumed that because women carry more body fat and less muscle mass than men, that their potential for physical improvement is on the lower end of the scale.[3][5]  Unfortunately this had led many women to forgo aspirations of becoming dumbbell divas in favor of becoming cardio queens — but such an approach would be extremely limiting given that women can, with the right training, benefit greatly from more so called “masculine” training routines.

Hormonally Disadvantaged?

With usually double the bodyfat and 2/3 the muscle mass of men, women are thought to be at a metabolic disadvantage. Additionally, because the daily production of testosterone is 20 times greater in men than in women, men naturally carry more muscle, have greater growth potential, and are able to become stronger.[5][9] The higher levels of estrogen and significantly lower levels of testosterone in females make it physiologically impossible for women to replicate the muscle building progress of the average man.

Although this may seem like a disadvantage to some, the many women who are turned off by weight training for fear of becoming too big and bulky may find this a saving grace. Unless powered by synthetic steroids or rare physiological abnormalities, women are extremely unlikely to become as muscular as men, even if they do hit the weights.[3][5]

Power Output

The ability to physically push the body for extended periods of time is an important quality in many trainees. While men always pride themselves on undergoing grueling training sessions, research shows that it is women who may have the superior staying power. One study requiring 10 male and 9 female strength athletes (bodybuilders and powerlifters) to perform 20 maximal squat lifts with three minutes recovery between each single rep set found that the depleted leg muscles of both genders lost 20-24% of their maximal strength. However, a major indicator of the muscles’ ability to contract powerfully and quickly (the force-time curve) dropped by only 19% for the female group compared to 28% for the male subjects.

Furthermore, an hour following the successive squats, the women were shown to have recovered faster — their leg muscles could apply 92% of the force as demonstrated pre-workout, while the men were only 79% as strong.[6]

From this study the researchers concluded that the male subjects were faster to fatigue and slower to recover, two crucial factors which can limit training capacity. In this case, the effect was attributed to neuromuscular differences between genders — from the first rep to the last, neural activation dropped by 20-25% for the males, while for females activation remained relatively steady.

Muscle Fiber Composition

There are in fact several reasons why women have a stronger capacity to endure while men tend to tire faster in the gym. One such reason is muscle fiber composition. With their higher proportion of type II (fast twitch) fibers, men are typically more explosive and stronger over shorter periods. Women on the other hand, tend to have a greater ratio of slow twitch, type I fibers, and a denser network of capillaries with which to supply oxygenated blood to these muscles.[7][9] The latter resulting in more efficient transfer of oxygen to, and the clearing of metabolites away from muscles.[4]

These slow twitch fibers, relying more heavily of aerobic metabolism, also provide a greater ability for women to utilize fat as fuel during exercise.

Flexibility

Women are more flexible than men, which gives them an advantage when performing certain movements. For example, women may be able to achieve a greater range of motion in many exercises, while most men, despite years of training, may struggle to do so.

Exercise Selection

Strength and muscle mass aside, there are other physical differences that may put women at a disadvantage — differences that must be addressed when designing intelligent training protocols. For example, because women are usually quad dominant, they are more susceptible to valgus knee movement during lower body pressing movements, which can increase the risk of injury.[1] It is thus extra important for women to focus on building posterior chain strength through the hamstrings and glutes.

Mentality

Besides the physical and physiological differences, there are also psychological differences between men and women that affect training. It has been shown that women have greater self-control compared to men.[2] In the gym, this can mean a greater ability to persevere through grueling workouts and unpleasant exercises, which can lead to greater progress in the long run.

The Conclusion

All in all, apart from exhibiting lower strength levels and less muscle mass than men, women are on the whole as capable of training as hard, if not harder, than their male counterparts.

Their greater flexibility, physiological differences, and superior self-control can give women the edge over men in several training domains.

The one thing that stands clear is that neither sex has total superiority, and there are differences that define the strengths and weaknesses of both.

References

1. 8FIT. Training differences: Men and Women. [Online] http://8fit.com/blog/training-differences-men-and-women/ retrieved on 1.4.15
2. Baumeister, R., & Tierney, J. (2011). Willpower: Why Self-Control is the Secret to Success. Penguin Books: England. (neurotransmitters)
3. Bishop, P., Cureton, K., & Collins, M. Sex difference in muscular strength in equally-trained men and women Ergonomics, Volume 30, Issue 4, 1987
4. Lundsgaard, A., Kiens, B. Gender differences in skeletal muscle substrate metabolism – molecular mechanisms and insulin sensitivity. Front. Endocrinol., 13 November 2014 | doi: 10.3389/fendo.2014.00195
5. Miller, A., E. MacDougal, J., D. et al. Gender differences in strength and muscle fiber characteristics European Journal of Applied Physiology and Occupational Physiology, March 1993, Volume 66, Issue 3, pp 254-262
6. Neuromuscular Fatigue and Recovery in Male and Female Athletes during Heavy Resistance Exercise’, International Journal of Sports Medicine, vol. 14(2), pp. 53-59, 1993
7. Nuckols, G. Gender Differences in Training and Metabolism. Strengththeory. [Online] http://www.strengtheory.com/gender-differences-in-training-and-diet/ (27-35%) retrieved on 31.3.15
8. Sports Performance Bulletin. Gender Differences: the Training Differences Between Male and Female Athletes. [Online]
9. http://www.pponline.co.uk/encyc/gender-differences-the-training-differences-between-male-and-female-athletes-199# retrieved on 1.4.15
10. Yanovich, R., Evans, R., Israeli, e et al. Differences in physical fitness of male and female recruits in gender-integrated army basic training Med Sci Sports Exerc. 2008 Nov; 40(11 Suppl):S654-9