Should men and women train differently

Men and women have different physical attributes and traits which respond to their training and diet differently. Experts give their take on whether they should work out differently

Men and women have different physical characteristics – from muscle mass and body composition to bone density and hormone levels. These have a significant effect on their bodies’ response to training and affect their fitness goals. So, doesn’t it make sense to have different programmes for men and women? This is a fitness paradox of sorts and the answer lies in the fundamentals of a healthy and effective fitness programme, say experts. 

The various elements of a fitness programme – strength training, cardiovascular exercise, nutrition – are same for both the genders. 

“Though men and women have different physical characteristics, their nutrition and workout patterns are the same and based on their fitness goals, ” says Rachna Tangri, trainer and fitness influencer from New Delhi. “But the impact will be different due to the hormonal difference in both the genders.” 

The hormonal differences between men and women affects muscle growth, fat storage and

overall recovery from exercise. Testosterone, the male sex hormone, plays a role in building muscle mass and increasing strength, while estrogen, the female sex hormone, impacts body fat distribution and bone density. 

“Both men and women should not work out or train differently, instead they should

inspire each other to embark on their fitness journey,” says Jaish

George, fitness coach from Kochi, India. “Training should be in such a way that nobody feels discriminated against and enjoys what they are doing. It should create energy that encourages people to work out more.”  

Workout based on goal, not gender 

Men and women should strive for a well-rounded programme that challenges their bodies in a

variety of ways and help address their specific health and fitness goals. 

“Exercises depend on each person’s fitness goal,” says George. “Requirements will be different. An individual’s workout plan depends on their fitness level and the health conditions they have. You cannot design a particular workout without discussing it with your trainer, who should not use gender as a barrier while designing the plan.” 

Tangri explains the goal-setting hierarchy. “If the foundation is strong, it becomes easy to build pillars. It’s the same with setting fitness goals,” she adds. “Firstly, the focus should be on strength after which setting the goal becomes easier. It’s not a one-day process as it takes time.” 

Menstruation and exercise 

Another major aspect that impacts a workout plan for women is their menstrual cycle. 

“When it comes to menstruation, it depends completely on the person,” says Tangri. “They can choose low-impact exercises, if they can work out. If not, five days of break will not impact the entire month’s workout and performance.” 

Nutrition is gender neutral 

Nutrition plays a crucial role, regardless of gender. Proper nutrition facilitates muscle growth, helps maintain a healthy weight and improves overall well-being.  

“Consuming enough protein is important for building and repairing muscle tissue, while maintaining a balanced intake of carbohydrates and healthy fats can help provide energy and support of overall health,” says Tangri.  

Lifestyle factors such as sleep and stress can also impact fitness and health outcomes. Aiming for seven to nine hours of quality sleep every night and finding ways to manage stress can help overall recovery, boost energy levels and support overall health. 

“It is important to keep in mind that every individual is unique and may have different fitness

goals, health conditions and physical abilities,” says Tangri. “A personalized approach to fitness that takes these factors into consideration is likely to be most effective. This can be done regardless of gender.” 

Takeaways

• Fitness training programmes should not be designed based on gender. Instead, well-rounded programmes should be planned which push the limits of an individual’s body. 

• The exercises you do should depend on your individual goals. Men as well as women should pick exercises while considering their state of health and fitness goals.    

• Proper nutrition facilitates muscle growth, helps maintain a healthy weight and improves overall well-being.