30 Seconds Summary9 Reasons why women should not train like men
- Women should favor a higher fat diet as they burn more fat and less carbohydrate/protein during exercise, relying less on glycogen.
- Fats can improve women's hormonal health, increase satiety more than in men, and don't negatively impact insulin sensitivity as much due to estrogen benefits.
- Women don't need as much protein as men due to lesser protein oxidation during and after exercise, and typically less lean body mass.
- In strength training, women should perform higher reps, as they are more resistant to fatigue and have a larger proportion of endurance-oriented type I muscle fibers.
- Women can handle higher exercise volumes due to their muscular and hormonal composition, which helps in muscle repair and reduces breakdown during exertion.
- Women should do less explosive training because their nervous system isn't as efficient at quick force generation compared to men.
- Steady-state cardio is generally more beneficial than high intensity interval training (HIIT) for women, offering greater mood improvements.
- For lifting weights, a slower, controlled tempo is more suitable for women, exploiting their higher muscle endurance.
- Women endure metabolic stress better during exercise, resulting in less fatigue and allowing more sustained muscle function.
- Women recover faster between sets and after workouts, facilitating a higher training frequency due to superior nutrient delivery and muscle repair capabilities.
- Ultimately, while the basic programming principles are similar for both genders, adapting training to these female-specific strengths can optimize women's fitness progress.
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Menno Henselmans
