Men and Women in the Gym. What Science Says About Strength, Muscle, Motivation and Training
- Alastair Hunt
- Apr 24
- 8 min read
When it comes to strength training, do men and women differ significantly in how their bodies respond, what motivates them, and how they approach their workouts? A 2023 narrative review provides one of the most comprehensive examinations to date on sex-based differences in muscle strength, endurance, training participation, injury patterns and psychological drivers. For anyone curious about the science of lifting - or looking for reassurance about starting out - this review offers timely and practical insight.
As ever, please talk to your doctor or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle, especially if you are under treatment. Links to all studies at bottom of page.
Muscle and Strength: Why Men Tend to Lift More
From adolescence onwards, male strength begins to outpace female strength - most notably in the upper body. Women typically have 50 to 60% of the upper-body strength and 60–70% of the lower-body strength of men. This isn’t because of effort or nervous system output: men and women show similar muscle activation levels. The difference lies in physiology. Men tend to carry more muscle mass, particularly in their upper bodies, and have more fast-twitch (Type II) muscle fibres, which produce greater force.
That said, muscle endurance - especially in isometric holds - can slightly favour women, possibly due to muscle fibre composition and hormonal influences. These differences matter more for elite athletes than for the average gym-goer. For most of us, the key takeaway is simple: everyone improves with training.
Also worth noting is that the sex difference in muscle strength is more pronounced in concentric contractions (like pushing or lifting) than in eccentric ones (lowering or resisting), where the gap is narrower. That has implications for designing beginner-friendly training sessions, especially for women who might be apprehensive about heavy loads. Eccentric training, like slow lowering movements or using resistance bands, can be a very effective and manageable entry point.
Participation Gaps and Personal Preferences
Globally, men are more likely to take up strength training and spend more time doing it. Their reasons often include competition, building muscle, or gaining social recognition. Women are more often motivated by appearance, fitness, and stress relief—and prefer supervision, group classes, or lower-body exercises. These are general trends, not hard rules.
The good news is that whatever your reason or preference, strength training can be adapted to suit you. Whether it’s lifting at home, joining a class, or working one-on-one with a trainer, the best approach is one that you enjoy and can stick with. There’s no single “right” way to get stronger.
In fact, one of the most empowering messages from Nuzzo’s review is that your environment and mindset matter just as much as biology. For women especially, a sense of support whether from a coach, a friend or an online community - can be a huge motivator. And for those new to strength training, using resistance bands or doing bodyweight circuits (calisthenics) offers an excellent introduction that builds confidence along with strength.
Injuries, Adaptation and Recovery
Men are more likely to get injured in strength training, but this may simply reflect higher participation rates and riskier training styles. Women may be more susceptible to accident-related injuries, such as those involving unfamiliar equipment or a lack of supervision. Regardless of sex, most injuries are preventable with proper guidance, realistic goals, and attention to form.
Both sexes build muscle through resistance training. While men tend to see larger absolute gains - simply due to starting with more muscle - women can see equal or even greater relative improvements. This is particularly true for the upper body, where women start further behind but catch up quickly when they train regularly.
Training smart - rather than just hard - also matters. That includes warming up thoroughly, building volume gradually, and not rushing to add weight too quickly. This especially benefits those new to strength training, whatever their sex. It also explains why women often progress rapidly early on: their baseline may be lower, but their bodies respond very efficiently to initial stimuli.
Strength in Numbers: A Meta-Analysis Perspective
Adding further clarity, a 2025 meta-analysis by Refalo et al helps us understand how much men and women differ when it comes to building muscle. This large-scale review pooled data from 29 studies and more than 2,800 participants to examine both absolute (raw increase) and relative (percentage change) muscle growth in response to resistance training.
The researchers found that while men did gain slightly more muscle mass in absolute terms, their relative gains were nearly identical to those of women - only 0.69% higher, which is considered negligible in scientific terms. This means that although men typically start out with more muscle, women can match their progress when measured proportionally to their own baseline.
What’s more, this effect held regardless of training experience. Whether participants were resistance-trained or complete beginners, the patterns were the same. It also didn’t matter much how muscle was measured - whether via MRI, ultrasound or simpler tools like body composition analysis.
The nuance of their approach allows for probability-based conclusions, offering richer insight than a simple yes/no outcome. It suggests a very high probability that women build muscle just as effectively as men on a relative basis, especially when resistance training includes appropriate load, progression, and recovery.
For anyone unsure about whether strength training “works” for them - especially women - this meta-analysis is powerful evidence that the benefits are very real, very achievable and highly individual. You don’t need to “train like a man” to build muscle. You just need to train consistently, using methods you enjoy and can sustain.
Even calisthenics or resistance band workouts, often dismissed as “too light” are shown to be effective if they’re progressively overloaded. This means doing a few more reps each week, slowing down the tempo or choosing more challenging variations. These tools are particularly valuable for anyone starting at home, with limited space or equipment.
What Else You Should Know
The science of strength training doesn’t end with muscle size and motivation. Here are a few extra insights from the research that might just boost your confidence, reshape your expectations or help you train smarter:
1. You’re Stronger Than You Think (Even Neurologically). Despite common misconceptions, studies show men and women have similar abilities to fully activate their muscles during maximum effort. In other words, your nervous system is just as capable of driving strength. Women aren’t “naturally weaker” - they just start with less muscle mass on average.
2. Eccentric Training Might Be Your Sweet Spot. Women tend to close the strength gap in eccentric (lowering) movements, meaning you might perform especially well during slow, controlled reps. These movements are also gentler on the joints and highly effective for building muscle - great for beginners or anyone returning from injury.
3. Muscle Soreness Is Not Gendered. There’s no evidence that women experience more post-workout soreness or slower recovery than men. So don’t be afraid to challenge yourself - especially with progressive training and adequate rest.
4. The Fear of "Bulking" Is Outdated. Building large amounts of muscle takes years of targeted training and specific nutrition. Most women will experience a lean, defined look from strength training - not sudden bulk. Lifting won’t change your body overnight, but it will help you feel stronger, more toned and more in control.
5. Strength Training Is a Public Health Tool. Beyond aesthetics or performance, strength training is a powerful tool for preventing injury, improving mobility, and supporting long-term health—especially for women as they age. That’s why researchers and clinicians are calling for it to be prioritised in public health messaging.
Final Thoughts
If you’ve been holding back from strength training because you're unsure if it’s for you, the science says: go for it. The benefits are broad - better mood, stronger bones, improved posture and greater confidence. You don’t need to train like a bodybuilder or lift enormous weights to see meaningful results.
Start with what feels manageable. Use bodyweight exercises, resistance bands, or light dumbbells. Find a trainer or class if you prefer guidance and accountability. Focus on building a habit - not hitting numbers. And most importantly, remember that improvement is relative: your best comparison is with yourself last week, not the person next to you.
Your body - male or female - is built to adapt and get stronger.
Strength training isn’t just for athletes or gym-goers - it’s for anyone who wants to feel better, age better, and move through life with more control. Whether you’re curious, cautious, or coming back from a long break, start where you are, and let the science - and your own progress - carry you forward.
Changing health for the better it about progress, not perfection, and even small changes can make a meaningful difference over time. For most people, improving health is about finding motivation and prioritising self-care - with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle and circumstances, The Whole Health Practice is here to help.
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Stay Healthy,
Alastair
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Related Studies
Nuzzo JL. Narrative Review of Sex Differences in Muscle Strength, Endurance, Activation, Size, Fiber Type, and Strength Training Participation Rates, Preferences, Motivations, Injuries, and Neuromuscular Adaptations. J Strength Cond Res. 2023 Feb 1;37(2):494-536. doi: 10.1519/JSC.0000000000004329. Epub 2022 Nov 15. PMID: 36696264.
Refalo MC, Nuckols G, Galpin AJ, Gallagher IJ, Hamilton DL, Fyfe JJ. Sex differences in absolute and relative changes in muscle size following resistance training in healthy adults: a systematic review with Bayesian meta-analysis. PeerJ. 2025 Feb 25;13:e19042. doi: 10.7717/peerj.19042. PMID: 40028215; PMCID: PMC11869894.
Other
Huiberts RO, Wüst RCI, van der Zwaard S. Concurrent Strength and Endurance Training: A Systematic Review and Meta-Analysis on the Impact of Sex and Training Status. Sports Med. 2024 Feb;54(2):485-503. doi: 10.1007/s40279-023-01943-9. Epub 2023 Oct 17. PMID: 37847373; PMCID: PMC10933151.
Hawley SE, Bell ZW, Huang Y, Gibbs JC, Churchward-Venne TA. Evaluation of sex-based differences in resistance exercise training-induced changes in muscle mass, strength, and physical performance in healthy older (≥60 y) adults: A systematic review and meta-analysis. Ageing Res Rev. 2023 Nov;91:102023. doi: 10.1016/j.arr.2023.102023. Epub 2023 Jul 27. PMID: 37507092.
Jones MD, Wewege MA, Hackett DA, Keogh JWL, Hagstrom AD. Sex Differences in Adaptations in Muscle Strength and Size Following Resistance Training in Older Adults: A Systematic Review and Meta-analysis. Sports Med. 2021 Mar;51(3):503-517. doi: 10.1007/s40279-020-01388-4. PMID: 33332016.
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