Should Men and Women Train Differently?
- Matt Gable
- Nov 4, 2024
- 3 min read
Should Men and Women Train Differently?
My short answer? Not necessarily. In most cases, men and women can follow very similar training principles, with the main differences coming from their specific fitness goals rather than their gender.
As a personal trainer, I see that most men want bigger arms and chest, whilst the women I train want to prioritise building their glutes and toning their legs. But the reality is that the human body responds to resistance training in similar ways, regardless of whether you’re a man or a woman. I'll share with you my take on why men and women don’t need drastically different training programmes, while also exploring when and why training might need to be tailored to meet specific goals.
Why Men and Women Shouldn’t Necessarily Train Differently
Both men and women have the same muscle fibre types and can benefit from similar movement patterns. Exercises like squats, deadlifts, bench presses, and rows are fantastic for building strength and muscle, regardless of your gender. The biggest difference lies in hormones like testosterone, which affects how much muscle mass a person can gain, but that doesn’t mean women should shy away from heavy weights or compound movements.
In fact, many women worry that lifting heavy will make them "bulky," but this is a myth. Women typically have much lower testosterone levels than men, so while they can certainly build muscle, they won’t see the same rapid muscle growth. Instead, heavy weight training can help women achieve a lean, toned physique, boost metabolism, and improve overall strength.
For men, the goal is often to increase size and strength, and their higher testosterone levels make muscle hypertrophy (growth) easier. However, this doesn't mean their training should consist solely of isolation exercises like bicep curls. Full-body movements, heavy compound lifts, and well rounded programmes are just as important for men to build a balanced, muscular physique.
Training Based on Goals
When I train my clients, I follow the same foundational principles for both men and women. I recommend compound movements like squats, deadlifts, pull ups, and chest press for everyone. The key is to tweak the details of the workout to match the individual’s goals. For example:
For men looking to increase upper-body mass, I might emphasise exercises like bench presses, overhead presses, and more volume for arms (like curls and tricep extensions).
For women aiming to build glutes, I often suggest incorporating more glute-specific exercises like hip thrusts, Romanian deadlifts, and lunges, alongside squats and deadlifts to ensure overall lower-body development.
That said, these are just guidelines and not rules. Women can benefit from training their upper body just as much as men can, and men shouldn’t neglect their lower body.
My Approach as a Personal Trainer
When I create workout programmes for my clients, whether they are men or women, my focus is on their individual goals rather than their gender. The foundation of the programme stays the same. It’s the details like exercise selection, volume, and intensity that change depending on what they’re aiming to achieve.
For example, if a male client is focused on building muscle, I might increase his training volume and incorporate more hypertrophy work. If a female client is looking to improve muscle tone while burning fat, I’ll tailor her programme to include more circuit-based training or incorporate cardio, but still emphasise strength through compound lifts.
It’s all about balance. Just because a client has a specific goal doesn’t mean we should neglect other areas of their fitness. Men should still work on their lower body and women should still train their upper body, for both aesthetic and functional reasons.
Ultimately, men and women don’t need drastically different training programmes. Our muscles don’t know the difference between a male or female lifter they only respond to the resistance we place on them. What matters most is that your workout programme is aligned with your personal goals.
As a personal trainer, I can tell you that training consistency and progression are far more important than any perceived gender differences in the gym. Stay dedicated, have fun, and train smart.
Let me know what your goals are, and we can design a programme that’s perfectly tailored to you.
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