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Why Women Should Not Train Like Men

Updated: Jul 24, 2023

We live in a world where the idea of gender is becoming increasingly blurred. This can also be seen in fitness where men and women are training in the same gym facilities most of the time.

But while they may have some similar goals when it comes to training, their bodies respond differently to workouts. So why should men and women train differently? In this post, we will explore the differences between male and female physiology, how they respond to physical exercise, and whether men and women should train differently...

By understanding these differences, you can make sure you’re getting the most out of your workouts — no matter your gender!

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Until recently, women have been told to train in the same way as men. But this is a huge mistake. Women’s bodies are different and require specific training for optimal results. In this article, we’ll discuss why women should not train like men and explore the reasons behind this difference. We’ll also provide some tips on how women can create an effective workout routine tailored to their needs and wants.

By understanding these differences, female athletes can find success in their fitness journey and reach their goals faster and more efficiently.

Whether you’re looking to build muscle, lose weight, increase endurance, or just stay healthy and fit, it’s important to create a workout plan that works for your body. Ignoring the importance of tailored training for women can lead to subpar results and even injury due to over-exertion.

Understanding the differences between male and female training is key to achieving the best possible outcome...

How do men's and women's bodies differ?

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There are some basic anatomical differences between men and women that mean they should train differently. Women generally have less muscle mass than men and are more likely to store fat around their hips and thighs. Men tend to store fat around their waists. Women also have a higher percentage of body fat than men...

These anatomical differences mean that women will not be able to lift as much weight as men, and will not be able to build as much muscle mass. However, this does not mean that women cannot get strong or muscular! With the right training program, nutrition, and supplements women can develop significant strength and muscle mass.

The main difference between men's and women's bodies is the amount of testosterone present. Testosterone is the hormone responsible for muscle growth, so naturally, men have more of it than women. This means that men can build muscle more easily than women can.

So, if you're a woman looking to get strong and lean, you need to focus on lifting heavy weights and doing lots of compound exercises (ones that work multiple muscles at once). This will help you build muscle and burn fat effectively.

Consider hiring a professional personal trainer that is of the same sex as you. They will be able to give you accurate guidance based on the needs of your body. If you are looking for a female personal trainer, check out one of the training plans we offer at Fitnello Fitness.

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Hormonal differences

There are some key hormonal differences between men and women that can impact how they respond to training. Women tend to have higher levels of the hormone estrogen, which can impact things like energy levels and muscle growth.

Additionally, testosterone levels in women are generally much lower than in men, which can impact things like strength gains...

So, what does this all mean? It’s important to keep these hormonal differences in mind when designing training programs for women. For example, a program that is too heavy or intense may be too much for a woman’s body to handle and could lead to injuries or burnout. On the other hand, a program that is too light or easy may not provide enough stimulus for results.

Additionally, women's hormones fluctuate more than men's hormones, which can affect their ability to recover from workouts and build muscle.

The bottom line is that women should not train like men. Instead, they should work with a qualified coach to design a program that takes their unique physiology into account.

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Nutritional differences

There are a number of reasons why women should not train like men.

First and foremost, women have different nutritional needs than men. Women need more iron, calcium, and folic acid, and they have a higher risk of developing osteoporosis.

This means that women need to be careful when choosing a workout program or approach.

They need to make sure that they are getting enough nutrients, using appropriate training methods, and not overtraining. Making sure enough healthy fats, proteins, and carbs are being consumed for the female body is essential for optimal health.

Furthermore, taking supplements to meet nutrient deficiencies can also be beneficial.

Reasons why men and women should train differently

There are a few key reasons why men and women should train differently:

1-st, women generally have less muscle mass than men, so they need to train with lighter weights and higher reps to build muscle.

2-nd, women tend to have more body fat than men, so they need to focus on cardio and HIIT (high-intensity interval training) to help burn fat.

3-rd, women's hormones can cause them to hold onto more fat than men, so they need to be especially careful about their diet and exercise habits.

All of these factors mean that women need to focus on different things when they're working out. They can't just follow the same workout routine as a man and expect to see the same results. Instead, they need to tailor their workouts specifically for their own bodies and goals.

If you're a woman who wants to get in shape, don't despair! There are plenty of resources out there specifically for you. Just remember that you might have to work a little harder (and smarter) than your male counterparts in order to achieve your fitness goals...

As a women-only fitness studio, Fitnello Fitness helps women reach their goals online and in person. Fitnello understands the challenges that women face when taking control of their health, and that is why effective, affordable, and personalized services are catered to clients.

Sign up for a personal training session, or group fitness class, or simply receive a free consultation!

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The benefits of training specifically for your gender

There are a number of reasons why men and women should train differently. First, let’s look at the obvious physical differences between the sexes. Women tend to have more body fat than men and less muscle mass. They also have narrower hips and shorter torsos with longer legs in proportion to their total height. All of these physical differences mean that women will generally respond to exercise differently than men.

For example, because women have more body fat, they are better able to use fat as an energy source during exercise.

This means that women can endurance exercise for longer periods of time than men before reaching exhaustion. Women also tend to store more glycogen (a form of carbohydrate) in their muscles than men, which means they can exercise at a higher intensity for a longer period of time before running out of fuel.

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In addition to the physical differences between the sexes, there are also hormonal differences that impact how men and women respond to exercise.

For example, testosterone (the primary male sex hormone) increases muscle size and strength and helps the body use protein to build new muscle tissue.

Women have much lower levels of testosterone than men, which is why they tend to not put on muscle mass as easily as men do in response to weight training. However, estrogen (the primary female sex hormone) helps preserve bone density, which is why women are at a lower risk for developing osteoporosis...

It is beneficial for both genders to receive a body scan to determine their body composition and better assess their goals. Women can take a free InBody Scan at Fitnello Fitness Studio in Rocklin, CA.

Different training methods for men and women

There are a few key reasons why men and women should train differently:

First, women generally have less muscle mass than men, so they require less weight and volume to stimulate growth.

Second, women tend to have narrower shoulders and hips, which can make certain exercises more difficult or even dangerous.

Third, women’s hormones cause them to store more fat than men, so their training should be focused on burning fat and building lean muscle.

With all of that in mind, here are a few different training methods that men and women can use to help reach their goals.

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For Men:

1. Heavy lifting with low reps: This type of training is great for stimulating muscle growth. Men can lift heavier weights than women, so they don’t need to do as many reps to see results.

2. Powerlifting: Powerlifting consists of three main lifts – the squat, bench press, and deadlift. This type of training is perfect for those who want to build strength and size.

3. High-intensity interval training (HIIT): HIIT is a great way to burn fat while still building muscle. It involves short bursts of all-out effort followed by periods of rest or active recovery.

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For Women:

When it comes to working out, women and men are not created equal. Women have different hormones, body types, and goals than men, so their workout plans should reflect those differences. Here are some of the ways in which women's workout plans should differ from men's:

1. Women need to focus on different muscle groups.

While both sexes need to work for all muscle groups, women should give extra attention to the glutes, hamstrings, and core muscles. These are the areas that tend to be most affected by pregnancy and childbirth, so they need a little extra love.

2. Women should use lighter weights and higher reps.

Due to our smaller size and lower levels of testosterone, women don't need to lift as heavy as men in order to see results. In fact, using lighter weights with more repetitions is often better for female bodies. Since women have less muscle mass than men, they need to do more reps with lighter weights in order to stimulate growth. Moderate weights will also help prevent injuries...

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3. Women need more recovery time.

Since we tend to have higher levels of stress hormones like cortisol, we need more time to recover from intense workouts than men do. That means taking more days off between training sessions and making sure to get plenty of sleep and good nutrition.

4. Women's workouts should be shorter overall.

Again due to our higher stress hormone levels, prolonged exercise can actually be detrimental for women. So while a man might be able to handle an hour-long intense weightlifting session followed by a 30-minute run, a woman would likely be better off focusing her energy on endurance and high intensity for longer periods of time.


Men and women have different bodies, which means they should also train differently. Men are naturally stronger than women, so their workouts can be more intense and involve heavier weights.

Women need to focus more on toning and building muscle endurance, as the lower weight with higher reps is likely the best way for them to achieve these goals.

By training the right way according to your gender, you'll be able to get great results that will ultimately help you feel better about yourself.


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