1. Women are more capable of training with higher reps
In Training, specifically weight training, female muscle fibres are more likely to be converted to type 1 fibres (slow yet long lasting) or aren't converted at all, whereas in men they generally change to type 2 (faster but don't last as long). Female type 1 fibres are also proportionally bigger than men's, and show a high resistance to fatigue. Therefore, women can often achieve more reps than men.
2.Women have been shown to recover faster
Research has shown that women not only need less rest-time between sets, but also recover faster between workout sessions, and therefore are capable of training more often than men. This is because of oestrogen. This female hormone helps muscle repair, and protects muscles by reducing the damage being caused to them during exercise. We are also capable of having less rest in-between sets due to more type 1 fibres, as they have a higher resistance and are less prone to fatigue.
3. Explosive training doesn't work as well e.g HIIT
As Previously explained, females are better at endurance work, and can work better at a consistent and achievable level over longer periods of time. Men on the other hand deal better with explosive training, due to having more type 2 fibres that are stronger, but don't last as long. It has also been proven that men create significantly more muscle when completing high intensity training than women.
4. The menstrual cycle
Last but not least, the menstrual cycle. Unfortunately, we can't escape it and we all know we have that time of the month that affects our mood and body pretty damn significantly. It affects some more than others but for around 4-6 days we have our periods, and some may say that whilst exercising in this time, you should do less intense workouts and not push yourself too much. Other research suggests that women may be stronger and more durable during menstruation, this might be something you might like to experiment with if you're looking to hit some pbs!
Research has shown that women not only need less rest-time between sets, but also recover faster between workout sessions, and therefore are capable of training more often than men. This is because of oestrogen. This female hormone helps muscle repair, and protects muscles by reducing the damage being caused to them during exercise. We are also capable of having less rest in-between sets due to more type 1 fibres, as they have a higher resistance and are less prone to fatigue.
3. Explosive training doesn't work as well e.g HIIT
As Previously explained, females are better at endurance work, and can work better at a consistent and achievable level over longer periods of time. Men on the other hand deal better with explosive training, due to having more type 2 fibres that are stronger, but don't last as long. It has also been proven that men create significantly more muscle when completing high intensity training than women.
Last but not least, the menstrual cycle. Unfortunately, we can't escape it and we all know we have that time of the month that affects our mood and body pretty damn significantly. It affects some more than others but for around 4-6 days we have our periods, and some may say that whilst exercising in this time, you should do less intense workouts and not push yourself too much. Other research suggests that women may be stronger and more durable during menstruation, this might be something you might like to experiment with if you're looking to hit some pbs!
So here's a short summary of what us gals should do differently... Train high reps
Do more sets
Rest less time
Train more often
and work with your period!
I hope this helps out anyone looking to change their gym routine.
K.
