How Strength Training For Women Differs From Men

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How Strength Training For Women Differs From Men
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• How Strength Training For Women Differs From Men
  Adults should strength train at least two times
  weekly. Advanced lifters should strength train up
  to six times each week, according to the American
  College of Sports Medicine (ACSM).
  Weight-training recommendations don't differ
  between men and women. However, men may have a
  slightly different response to strength training
  than women.

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Muscle Mass Gains

• While women and men both experience increases in
  muscle strength in response to weight training,
  men often experience larger muscle mass gains. A
  study published in 2010 in Medicine and Science
  in Sports and Exercise reports that strength
  training leads to slightly greater, but
  significant, muscle volume gains in men compared
  to women. Therefore, men are genetically prone to
  building bigger muscles than women as a result of
  strength training.

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Injury Susceptibility

• Men appear to show increased tendon strength in
  response to exercise compared with women, which
  may mean they are less susceptible to injury,
  according to a study published in 2007 in
  the International Journal of Experimental
  Pathology. However, women and men are both
  susceptible to injuries if they over train, lift
  weights that are too heavy, or strength train
  using improper form.

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Muscular Endurance Workouts

• Goals for strength training may include increases
  in muscular endurance, growth or strength. The
  number of sets and repetitions men and women
  should perform to boost muscular endurance doers
  not differ with gender. The ACSM suggests men and
  women should complete two to four sets of 10 to
  25 reps, with 30-second to 1-minute rest periods
  between sets, to increase muscular endurance.

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Muscle Strength and Size Workouts

• While men may genetically be able to get bigger
  and stronger than women, workouts that boost
  muscle strength and size do not differ between
  men and women. To increase muscle volume, the
  ACSM recommends completing one to three sets of 8
  to 12 reps, or three to six sets of 1 to 12 reps,
  depending on experience level -- with 1- to
  3-minute rest periods between sets. To boost
  muscle strength, aim for one to three sets of 8
  to 12 reps, or two to six sets of 1 to 8 reps,
  with 1- to 3-minute rest periods between sets,
  suggests ACSM.

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Types of Exercises

• Men and women should both perform a variety of
  upper- and lower-body exercises on a weekly
  basis. Major muscle groups include back,
  shoulders, biceps, triceps, chest, abdomen,
  glutes, hamstrings, quadriceps and calves. Unless
  an injury prevents you from working a certain
  muscle group, aim to work each major group at
  least two times weekly, regardless of your gender.

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Strength Training Nutrition Needs

• The nutritional needs of regular strength
  trainers are based on body weight, not gender.
  Men often have more lean body mass than women,
  but this is not always the case. A review
  published in 2011 in the Journal of Sports
  Sciences reports that strength-trained athletes
  should consume 1.3 to 2.0 grams of protein per
  kilogram of body weight, which is 0.6 to 0.9
  grams of protein per pound of body weight daily.

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• Calorie needs vary based on activity level, but
  strength-trained men often require more calories
  than women. Men and women who want to gain muscle
  mass should add about 500 calories to their
  menus, and adults aiming for weight loss should
  reduce current intakes by about 500 calories
  daily.