An often-asked question is “Do women gain strength as rapidly as men when training with weights?” In an effort to answer this question, studies have compared the strength change between groups of untrained men and women before and after 10 weeks of isotonic weight training. The results reveal that no differences exist between sexes in the percentage of strength gained during the training period. Similar findings have been reported across other studies, and they demonstrate that untrained men and women respond similarly to weight training. However, the aforementioned studies are considered short-term training periods and may not reflect what occurs over long-term training. For instance, it is generally believed that men exhibit a greater degree of muscular hypertrophy (growth i.e., what women typically want to avoid too much of) than women as a result of long-term weight training. This gender difference in muscular hypertrophy appears to be related to the fact that men have twenty to thirty times higher blood levels of testosterone.
What does this mean ladies? It means, if you want a body like a goddess you gotta train like a guy. You can train for strength (translation: “toned” muscles) which will result in increased functionality, decreased opportunity for injury, increased metabolism rate, better sleep, less fatigue, better stress management…need I go on? Do you read anything about “getting bulky?” Only if you’re on testosterone treatments! That if a woman lifts weights/trains heavy, she will get bulky is the biggest fallacy I fight with almost every female client. The best decision a woman who wants to lose weight & get healthy can make is to seek guidance on beginning a strength and conditioning program as well as a hard look at her daily nutritional behavior.