Training & movement
A · High confidenceDo men and women respond differently to strength training?
Subject: Sex Differences in Resistance Training: A Systematic Review and Meta-analysis
What this means
Men and women gained similar muscle size and similar leg strength. Women gained relatively more upper-body strength, a moderate difference.
Brandon M Roberts, Greg Nuckols, James W Krieger · 2020 · Journal of Strength and Conditioning Research
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
There was no significant sex difference in relative muscle hypertrophy following resistance training. Women showed significantly greater relative upper-body strength gains than men, with no significant sex difference in lower-body strength gains — undermining the claim that women adapt less or need fundamentally different training.
Who this applies to
Young to middle-aged men and women following the same strength training programme.
Size of the research
Muscle growth: 10 studies. Upper-body strength: 17 studies. Leg strength: 23 studies.
What to keep in mind
The included studies were short. Why the difference appears only in the upper body is still unclear.
Practical conclusion for REZA
Supports offering men and women the same resistance-training principles — no reason to programme women fundamentally differently.
View method and source
Methodology
Meta-analysis
Population
50 studies of men and women aged 18-50 y, predominantly untrained participants
Intervention
Resistance training in men vs. women; between-sex comparison of relative changes
Outcome measures
Relative muscle hypertrophy, relative upper-body strength gain, relative lower-body strength gain
Limitations
Mostly untrained participants aged 18-50, so results may not transfer to trained women or to peri/postmenopausal women; relative (percentage) rather than absolute changes analysed; menstrual-cycle phase and contraceptive use not controlled in most primary studies.
Original source
DOI: 10.1519/JSC.0000000000003521 · PMID: 32218059
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.