Men vs Women: The Truth

Today, I want to talk about what some see as a taboo subject: the difference between men and women in exercise.

The equality movement, which I want to make clear is a very positive thing, may lead us to believe that men and women are equal when it comes to exercise. The truth is, we are not.

When it comes to exercise, there are male/female considerations which should be understood and addressed.

Let’s start with some things that we know and that aren’t disputed. Men have greater muscle mass, higher bone density, and a predisposition to excel at strength and power based exercise. A typical male will build muscle faster, hold on to it for longer, and thus be more resilient to injury. (This becomes even more apparent from perimenopause onwards, but we’ll get to that later.)

Men, from adolescence, are ‘bigger’, as above. This comes down to higher testosterone levels. And in males, hormone levels remain fairly stable, with testosterone declining at a steady rate as we age.

Women, on the other hand, have lower testosterone and higher oestrogen levels. Oestrogen, amongst many other functions in the female body, is responsible for controlling the menstrual cycle and preparing for pregnancy. In evolutionary terms, men are being prepared to fight while women are being prepared to make babies — not everybody likes to hear that, but it’s a fact.

Us blokes have it easy here. Whilst our hormone and energy levels remain consistent, the biggest consideration for a pre-menopausal woman is the fluctuation in hormone levels — and this is where exercise and recovery should be adapted.

During the follicular phase (typically the first 12–14 days of your cycle), you’ll feel highly motivated, and this is a great time to push exercise intensity. You’ll be able to work more, rest less, and recover better. This is the best time to agree to doing a HYROX or marathon that you’ll regret later!

As you approach ovulation (typically around day 14), you’ll get a peak in testosterone. (If your athletic event could fall on this day, it would be ideal!) You’ll feel strongest and most energised. This is your time to hit a PB — and this cannot be overstated. I work with a lot of women who get frustrated because they feel “far weaker than last week”. You must understand that this is physiological and learn to work with your body’s natural rhythm.

What comes next is the luteal phase. This is where energy declines. You’ll likely experience that all too common bloating and feel more emotional. The key here is not to fight it — keep moving, but slow the pace, reduce expectations, and allow for more rest and recovery. Look after your body and see the next couple of weeks as preparation for your next big push — you’ll know when the time is right!

Now, let’s talk about bone density and muscle mass decline. This happens in both men and women and is a natural part of ageing.

Men: From around 30, testosterone levels begin to drop, and with this, muscle mass becomes harder to build and even harder to keep — but the decline is steady from here on out.

Women: The drop is far more sudden. From perimenopause onwards, you’ll see a significant reduction in muscle and bone density. You’ll have a much harder time building muscle and become more prone to injury.

The absolute, undisputed, most impactful thing you can do to protect yourself into older age is strength train. But here’s where people go wrong 👇🏻

“I’m approaching menopause, so I should start lifting weights.”

It’s amazing that this shift is happening — and just like investing in a pension, it’s never too late to start. But also, just like investing in a pension, I’ll bet you wish you’d started earlier!

The greater muscle mass you have as you enter perimenopause, the slower the decline will be. This will have a profound impact on your health going forwards. Read that again!

I don’t know who’s reading this or where you are in life, but there are two take-homes here:

1. Wherever you are, it’s never too late to start!

2. Please, encourage the younger generation to start earlier!

Women are not ‘inferior’ to men when it comes to exercise, but you are different.

The principles remain largely the same:

• Strength train regularly — and go heavy! ✔️

• Get your heart rate up regularly ✔️

• Increase daily activity ✔️

• Eat to fuel your body ✔️

The difference is, for a pre-menopausal woman, you’ll want to cycle your exercise intensities and recovery periods to match your menstrual cycle.