Why women need to train harder than men

Posted by Rexius Nutrition on



            To build off of my BLOG from last week I want to make one more point about women and their training. I constantly see in the gym or on social media individuals training women like they are a smaller man or doing (for lack of better terms) fluffy BS movements for the gram. These styles of training could not be farther from the truth of what females need and is a huge mistake that will limit them from being able to reach their true potential in the gym. Let me make a few points as to why females need to train harder than males.


  1. Hormones: Let’s start out with the most obvious point of all. Females do not have near the levels of testosterone that males do. With this disadvantage your body is already going to fight acquiring lean muscle tissue. The best thing you can do to combat this disadvantage is to lift doing compound movements. (Squats, deadlifts, pull-ups etc.) These multi-joint movements have been proven over time to build lean muscle tissue and without them implemented into your program you are missing a major piece to the puzzle. In other words, do yourself a favor and stop with all the one-legged push downs on the assisted pull-up station and start squatting. (granted you could squat and do this movement as well just don’t stick to only that)
  2. Muscle Fibers- A massive difference between males and females is the proportion of slow-twitch muscle fibers. Females have a higher density of slow-twitch muscle fibers throughout their bodies. This means that overall endurance is enhanced in females and thus to get better results they must increase intensity, frequency, volume or overall work capacity to get optimal results.
  3. Recovery- Females do tend to recover faster than males when it comes to muscle building. This is primarily due to the fact that the total poundage they are moving throughout their workout is much less than their male counterpart (for the majority of females). This means that their recovery will be much faster in comparison and is part of the reason for the suggestion of increased frequency.



Hopefully this article will help you to understand some of the differences of females and considerations that need to be taken into effect when creating a workout regimen. In the end let me finish by making one truthful statement. The females that are on the gram or all over Facebook posting pictures in their bikinis that you say are #bodygoals did not get that body from doing plyo's, one legged pushdowns and cardio. They got their physiques from doing compound movements like squats, deadlifts, hip thrusts and lunges. The majority of the females I train could out work my male clients any day. So, quit with the nonsense and get to work!


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