Search "workouts for women" online and you'll see endless routines involving light dumbbells, high reps, and lots of glute work. Search "workouts for men" and you'll find heavy bench presses, bicep curls, and chest-focused splits.
Here's the problem: this gendered approach to training is mostly marketing, not science. The physiological differences between men and women are real, but they're smaller than the fitness industry would have you believe — and they don't require fundamentally different training programmes.
Let's separate the science from the stereotypes.
The Real Differences (And What They Actually Mean)
1. Hormones: Testosterone vs Oestrogen
Men have 15–20 times more testosterone than women. This is the biggest single difference, and it affects:
- How quickly men build muscle mass
- How much absolute strength men can develop
- How men store fat (typically around the abdomen)
Women have more oestrogen, which:
- Promotes fat storage, particularly around hips, thighs, and breasts
- Protects joints and connective tissue (oestrogen has a protective effect on cartilage)
- May actually benefit women's recovery and endurance
What this means for training: The exercises don't change. But women may need more volume (more sets/reps) to see the same relative muscle growth, because they have less testosterone to drive adaptation. The fundamentals — progressive overload, compound lifts, consistency — are identical.
2. Anatomy and Structure
Women generally have:
- Wider hips (broader Q-angle) — this can increase knee injury risk in jumping/cutting sports
- More flexible joints and looser ligaments
- A lower centre of gravity (better balance, stable base)
- Smaller hands and narrower shoulders
What this means for training: Women may need to adjust grip width, barbell setup, and exercise selection for comfort — but the exercises themselves are the same. For example, a woman with wider hips might prefer a sumo-style deadlift over conventional — but it's still a deadlift.
3. Muscle Fibre Type and Endurance
Research suggests women may have a higher proportion of Type I (slow-twitch) muscle fibres, which are more fatigue-resistant. This means:
- Women may recover faster between sets
- Women might handle higher training volume better than men
- Women often excel at endurance-based activities
What this means for training: Women can often tolerate — and benefit from — higher rep ranges and more training volume than men. A programme with 4 sets of 12-15 reps might work better for a woman than 3 sets of 5.
4. Bone Density and Long-Term Health
This is where gender genuinely matters:
- Women are at significantly higher risk of osteoporosis, especially post-menopause
- Men maintain bone density more easily due to higher testosterone
What this means for training: Resistance training is non-negotiable for women, especially as they age. Heavy lifting strengthens bones, and the earlier women start, the better their long-term bone health. This isn't about aesthetics — it's about preventing fractures and maintaining independence later in life.
The Myths That Need to Die
Myth 1: "Women Shouldn't Lift Heavy Because They'll Get Bulky"
This is the most damaging myth in fitness. Here's why it's wrong:
- Women lack the testosterone to build large muscle mass naturally — it's biologically very difficult
- The "bulky" female bodybuilders you see online are using steroids — that's a different sport
- What heavy lifting actually does for women: builds lean, toned muscle, increases strength, strengthens bones, boosts metabolism
If anything, women should lift heavier than they typically do. Most women underestimate what they're capable of by 50% or more.
Myth 2: "Men Shouldn't Do Yoga or Pilates"
Yoga and Pilates benefit men enormously:
- Improves flexibility and mobility (where men are typically tight)
- Strengthens the core and stabiliser muscles
- Reduces injury risk
- Improves mind-muscle connection and breathing
Many elite male athletes — from LeBron James to NFL players — incorporate yoga into their training. Real men stretch.
Myth 3: "Women Need Different Exercises"
No. A squat is a squat. A deadlift is a deadlift. A press-up is a press-up. The fundamentals of human movement don't change based on gender.
What might differ:
- Load (weight used)
- Volume (sets and reps)
- Specific focus areas (more on this below)
But the exercises themselves? Identical.
Myth 4: "Cardio Is for Women, Weights Are for Men"
Both men and women need both cardio and strength training:
- Cardio improves heart health, endurance, and calorie burn
- Strength training builds muscle, strengthens bones, boosts metabolism
The ideal programme includes both, regardless of gender.
Where Slight Differences Do Make Sense
While the exercises are the same, there are areas where men and women might benefit from slightly different focus:
For Women:
- Glute and hip focus: Many women want to develop their glutes, and these muscles respond well to targeted work (hip thrusts, glute bridges, step-ups)
- Upper body strength: Women typically have less upper body strength relative to lower body, so building upper body strength can be empowering and improve posture
- Pelvic floor: Core and pelvic floor exercises are particularly important for women, especially post-pregnancy
For Men:
- Mobility and flexibility: Men are often tighter, particularly in the hips and shoulders. Prioritising mobility prevents injury and improves performance
- Core stability: Many men neglect core work in favour of "mirror muscles" — strong abs protect the spine and improve every lift
- Leg development: Men sometimes over-focus on upper body and neglect legs. Balanced development is healthier and looks better
The Programme That Works for Everyone
Here's the truth: a well-designed training programme works for both men and women. The principles are universal:
- Compound lifts — squats, deadlifts, presses, rows, lunges
- Progressive overload — gradually increase weight, reps, or sets over time
- Consistency — train regularly, week in, week out
- Adequate protein — 1.6–2.2g per kg of bodyweight
- Recovery — sleep, rest days, and stress management
A sample full-body session that works for anyone:
- Goblet squat or barbell squat — 4 sets of 8–12 reps
- Dumbbell Romanian deadlift — 3 sets of 10–12 reps
- Dumbbell bench press or push-ups — 4 sets of 8–12 reps
- Bent-over row — 3 sets of 10–12 reps
- Hip thrust or glute bridge — 3 sets of 12–15 reps
- Plank — 3 sets of 30–60 sec
For a woman: This builds strength, tones the whole body, strengthens bones, and develops the glutes — without risk of "getting bulky."
For a man: This builds muscle, improves posture, strengthens the core, and develops balanced, functional strength.
Same workout. Different body. Both get excellent results.
The Bottom Line
The fitness industry profits from telling men and women they need different workouts. The science says otherwise.
What's actually different:
- Hormone levels (affect rate of muscle gain)
- Anatomy (affects exercise setup and comfort)
- Specific goal areas (glutes for women, mobility for men, etc.)
What's the same:
- The exercises that work
- The principles of progressive overload
- The importance of consistency, protein, and recovery
Stop searching for "workouts for women" or "workouts for men." Start training as a human being — with compound movements, progressive overload, and consistency. Adjust the details to suit your body and goals, but don't let gendered marketing dictate your training.
The best workout is the one you'll actually do — consistently, progressively, and with good form. Your gender doesn't change that.
This article is for educational purposes. If you're new to exercise, pregnant, or have a health condition, consult your GP before starting a new training programme.
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