Should women train differently to men?

By Adrian| May 28th, 2023

Lifting Lighter Weight to “Tone Up?”

Should women train differently to men?


The “gurus” will tell you that women should lift the light pink dumbbells to “tone up” and “shape and sculpt” their bodies so they don’t become “bulky”. Men on the other hand should focus more on lifting heavier weights to get super strong and shredded.


Is this true? Should women stick to the lighter dumbbells so they don’t become “bulky?” Or, is it okay if they train the exact same way as men?


Let’s dive in!


Does Lifting Weights Make You Bulky?

This is a question I get asked a lot. What is bulky anyways?


The term itself is completely subjective. What one person might classify as being bulky, someone else might see as being perfectly normal.

Bulky might be being too lean, too curvy, too broad – it’s completely dependent on the individual.


However, the most commonly held thought about being too bulky lies around the fear women have that they will gain a significant amount of muscle mass if they start lifting weights – especially heavy weights.


When women think of gaining muscle mass, they usually focus on not wanting to look like their male counterparts or the 1% of women who have a significant amount of muscle on their frame!


However, men’s testosterone levels means that they naturally will find it much easier to add muscle to their frames than women.

Even if your goal was to get big & bulky like the 1%, you would find it so much harder than a guy following the exact same program.


Stop focusing on the 1% of women who lift who are ‘bulky’ & instead look at the 99% who lift who are ‘shaped & toned’ as you desire to be.

Speaking of “shaped and toned” – what gives your body that “shaped and toned” look you desire?


No – it is not your bones! It is in fact building muscle in the absence of bodyfat which creates that “shape and tone.”


How do you build muscle? By lifting weights! How do you burn bodyfat? By being in a calorie deficit!


Don’t mistake getting “bulky” from lifting weights with eating too much food! So lets let go of that myth!


Do you really think that exercise will actually make you look worse?

Should Women Train Differently to Men?

When people ask me the biggest differences between designing strength-training programs for men and women, my answer usually surprises them! My answer?

The basic principles apply to both genders.


• We focus on warming up properly to prime our bodies.


• We do a combination of bodyweight and loaded strength movements.


• We train all the fundamental movement patterns.


• We incorporate core & conditioning work.


Remember, there’s no such thing as a male and female squat – it’s just called a squat!

Sex-specific moves do not exist.

The basic principles of strength training apply to both men & women. There are just a few minor differences.

Subtle Differences Between Programming for Men & Women

On average, men produce ten times more testosterone than women. This means, in general females have much less muscle mass than males making them more susceptible to deconditioning.


In other words, women will lose their muscle mass quicker than males.

This is particularly important for female (and male) athletes who train on the pitch in season. If you do not lift weights in-season and just do it in the off-season, you will lose muscle mass much quicker than your male counterparts.


Strength training consistently year-round must be a priority for both genders –especially women.


Speaking of hormones – training during menstruation may lead to individual differences.


In the first half of the cycle, due to higher estrogen levels, women might feel stronger.

In the second half of the cycle, when estrogen levels decrease and progesterone increases, this may increase fatigue and/or result in mood changes.


These factors may impact performance in the gym. However, every woman is different which is why females need to listen to their bodies during menstruation and regulate their workouts if necessary.

Benefits of Strength Training

The benefits of strength training are universal to both men and women! If you lift weights, you will experience some or even all of these benefits including:


• Getting firmer and more defined muscles so you feel comfortable in your clothes.


• Have a lower bodyfat percentage so you live a healthier lifestyle.


• My personal favourite - get to eat more food without getting fat!


(Muscles are more metabolically active than fat meaning the more muscle you have, the more calories they burn more calories while you watch Netflix!)


• Live longer – this one is self-explanatory but those who live a more active lifestyle on average will live longer.


• Reduce risk of injury – whether you are an athlete or you just want to be healthier, having extra strength is never a weakness.


• Reduced stress levels – exercise is good for the body & even better for the mind.


• Increased confidence – this is of course individual but in general, the whole adage of “when you look good, you feel good” applies and this will make you feel more confident in your body, at work, socialising etc.


Finally, resistance training teaches you valuable life-lessons. The iron is a great teacher for overcoming obstacles, developing perseverance, tuning into your body, and teaching the value of challenging yourself.

“The gym teaches you everything you need to know about life” – Triple H.


All of these benefits come from following a properly designed strength-program.

The benefits of strength training are universal to both men and women! If you lift weights, you will experience some or even all of these benefits including:


• Getting firmer and more defined muscles so you feel comfortable in your clothes.


• Have a lower bodyfat percentage so you live a healthier lifestyle.


• My personal favourite - get to eat more food without getting fat!

(Muscles are more metabolically active than fat meaning the more muscle you have, the more calories they burn more calories while you watch Netflix!)


• Live longer – this one is self-explanatory but those who live a more active lifestyle on average will live longer.


• Reduce risk of injury – whether you are an athlete or you just want to be healthier, having extra strength is never a weakness.


• Reduced stress levels – exercise is good for the body & even better for the mind.


• Increased confidence – this is of course individual but in general, the whole adage of “when you look good, you feel good” applies and this will make you feel more confident in your body, at work, socialising etc.


Finally, resistance training teaches you valuable life-lessons. The iron is a great teacher for overcoming obstacles, developing perseverance, tuning into your body, and teaching the value of challenging yourself. “The gym teaches you everything you need to know about life” – Triple H.


All of these benefits come from following a properly designed strength-program.

The Takeaway

1. Lifting weights do not make you “bulky” – eating too much food does!


2. Getting “shaped and toned” is an alternative way of saying having muscle in the absence of bodyfat.


3. The same basic principles of strength-training apply to both men and women.


4. Subtle differences between male & female training are hormone related – testosterone and the hormonal changes women undergo during menstruation.


5. The benefits of lifting weights are universal – so get lifting!

Free 3-Day Total Body Training Program:

Depending on your goal, I have some free resources which might be of benefit to you.

If you’d like a copy of my free, 3-day Total Body Transformation Program click HERE! (Enjoy the core finisher!).

If you’d like a copy of my Free Living Lean Cookbook to prove to you that it’s possible to eat foods you enjoy and get results, click HERE.

(Try out some EPIC protein pancakes!).

And if you’d like access to my Free 7 Day Fat Loss Accelerator (which has helped some members drop up to 7lbs inside 7 days),
click HERE and it will be sent straight to your email.

I hope these free resources help you!

1:1 Online Coaching Application

If you’d like a coach to help get you out of a routine that isn’t currently working for you and into one that will , then book your
free consultation call today to see if you’d be a good fit for my Online Coaching.

This is where having the structure and accountability of a coach comes in. I’ll help you get the results you’ve always desired and
make your journey much easier and quicker than doing it on your own.

You’re just one click away of becoming a success story.

About Adrian McDonnell & McLifestyle Fitness:

IAdrian McDonnell is a highly specialised Personal Trainer & Online Fitness Coach from outside of Tuam, Co.Galway, Ireland.

Previously a primary school teacher for almost 5 years, Adrian followed his passion and pursued a career in fitness after seeing first hands the results he could achieve with himself.

Although Adrian is a Personal Trainer & now Full-Time Online Transformation Fitness Coach from outside of Tuam, Co.Galway – he not only coaches clients locally, but also nationally and internationally.

Adrian specialises in helping working professionals:


- Be confident in themselves·
- Feel more comfortable in their clothes·
- Look better in the mirror·
- Increase their energy and go for more promotions at work·
- Get fitter, leaner & stronger without following rigid meal plans·
- Go on more dates (this is a common one)·
- And feel proud of themselves for doing something they never thought was possible!

To date he has helped Transform over 500 Clients into fitter, more toned & confident individuals.

Transforming people’s lives through proper fitness, sustainable & enjoyable nutrition practices & mindset mentoring is something Adrian is truly passionate about and this is his mission in life.

Want to find out more? Contact me today & I’ll answer any questions you have.

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