Why Women Need To Exercise Differently From Men

Women have a different musculoskeletal structure than men, with a greater percentage of body fat and less muscle mass. Women’s hormones are also quite different, with estrogen the dominant hormone in women and testosterone the dominant hormone in men. Some women fear “bulking up” with weight training exercises, but the reduced muscle mass and female hormones make it nearly impossible for women to build muscle like a man, no matter how much they lift weights. In fact, lifting weights can be very important for women because it helps maintain bone density and prevent osteoporosis, a problem that becomes increasingly important for women as they age. Women tend to lose more bone density after menopause, when estrogen levels fall dramatically¹, and weight training along with weight-bearing activities like aerobic dancing, walking, and jogging can help maintain bone density even in elderly women².

While women secrete considerably less androgens than men, they may still play a role in women’s physiological status during training. Androgens (Testosterone hormones) are important for increased red cell production, bone density, increasing muscle synthesis, and reducing fatigue. Plasma testosterone in women normally fluctuates throughout the menstrual cycle with peak levels around ovulation. Some female athletes report increased strength during this time, but research in this area has shown mixed results.

Women often have wider hips then men, which increases the angle at which the femur (upper leg bone) meets the tibia (lower leg bone). Due to the wider angle, there are increased forces on the knee, which is why female athletes have a higher risk of ligament tears than men. Special attention should be paid to women’s biomechanics when performing certain exercises.

In regards to the hormonal differences between men and women, some research shows an increase in injuries during menstruation cycles. One theory is a relationship between increased relaxin levels and increased flexibility and elasticity of connective tissue, Relaxin is a hormone that is thought to be responsible for softening and relaxation of the ligaments, to allow the pelvis to accommodate the enlarging uterus during pregnancy. This function potentially weakens the lower region of the spine, decreasing the spine’s ability to withstand stress. Several studies indicate a high level of relaxin with low back pain in women during pregnancy, as well high levels in non-pregnant women with posterior pelvic pain. Therefore, during menstruation special care should be made in regards to the exercise volume, intensity, and selection.

Stabilizing muscles such as the abdominals, known as the “core” muscles, must be strong and flexible in order to support successful pregnancies and easier childbirths. Not to mention carrying and chasing the children around after birth! An exercise program that focuses on these core muscles, such as Pilates or yoga, is an excellent choice for women to help maintain the muscle tone needed during the childbearing years, as well as to prevent the typical loss of spinal flexibility and muscle mass that occurs as women age. It should be noted that these kinds of classes are also an excellent addition to exercise programs for men, who tend to ignore flexibility exercises in favor of strength-based training.

Both men and women need aerobic exercise in order to maintain a healthy cardiovascular system. Aerobic exercise is any form of exercise that gets your heart rate up and your breathing harder, for at least 20 minutes per session. Due to men’s greater muscle mass, they may prefer to focus more of their efforts on strength training, but unless they lift at a high intensity with very little rest between sets, strength training may not be enough of a stimulus for the heart and lungs. Aerobic exercise has been shown to have significant effects on health and well being in both men and women. It also helps maintain body weight and reduce body fat percentages, and it offers significant protection against cardiovascular disease.

The message for everyone is that a balanced exercise program that incorporates aerobic, strength, and flexibility exercises are important for both men and women. However, different physiology and different fitness goals make it necessary to individualize men’s and women’s exercise programs to meet the special needs of both genders.

1 http://familydoctor.org/online/famdocen/home/seniors/common-older/136.html

2 http://seniorjournal.com/NEWS/Fitness/5-05-04StrengthTraining.htm