Men vs Women When Exercising - Gender Affects
Muscle Strength & Power
a personal trainer, I have found a few of my female clients complaining
about certain limitation with some of the exercises I set for them.
They blame these limitations on the fact that they are female and
are thus not as capable as their male counterparts. I always knew
that there were areas in which the average male could out perform
the average female, but I never knew to what extent. So thus began
my investigation into gender differences in endurance and performance
Let us start at endurance capabilities and lung and
heart capacity. The data presented below is for the average men
and the average woman. There is no questioning that The "typical"
young untrained male will have an absolute VO2 max of 3.5 liters/min,
while the typical same-age female will be about 2 liters/min. This
is a 43% difference! Well first, much of the difference is due to
the fact that males are bigger, on average, than females. Us humans
are all geometrically similar, so heart size scales in proportion
to lean body size . If we divide VO2 by body weight, the difference
is diminished (45 ml/min/kg Vs 38 ml/min/kg) to 15 to 20%, but not
If we compare average body fat in males and females, we find part
of the answer. Young untrained women average about 25% body fat
compared to 15% in young men. So, if we factor out body composition
differences by dividing VO2 by lean body mass (Body weight minus
estimated fat weight)) the difference in maximal O2 consumption
decreases to perhaps 7-10.
To find an explanation for the remaining 10% difference we must
go back to the key limitation on VO2 max, oxygen delivery. On average
females have a lower blood hemoglobin content than males, up to
10% lower. Finally, there is some evidence, that the female heart
is slightly smaller relative to body size than the male heart. Recent
ECG and echocardiographic studies also suggest that the young female
heart exhibits less enlargement in response to either endurance
or resistance training than the male heart (George et al, 1995)
This may be due to differences in androgen receptor density in the
female heart. A smaller heart would be expected to be a less effective
lower oxygen carrying capacity of the blood (lower hemoglobin levels)
plus a somewhat smaller or less adaptive heart are sufficient to
account for the gender differences in maximal oxygen consumption
that are independent of body size and fat percentage.
It is worth noting here the results of a 1993 study by Spina et
al. Their data suggested that in previously sedentary older men
and women (60 to 65 years old) who trained for 9 months to a year,
both men and women increased their VO2 max by the same amount (an
average of 20%). However, the mechanism of improvement was different.
The men improved primarily by increasing maximal cardiac output
due to higher stroke volume.
However, the older women did not demonstrate any increase in cardiac
performance, but rather increased oxygen consumption by improving
oxygen extraction by the working muscles, due to greater capillarization
and more mitochondria. This data supports previous studies in 60+
year old women that show no cardiac hypertrophy in response to endurance
The Lactate Threshold
This is the point during exercise intensity that lactic acid begins
to build up in the blood stream at levels above baseline values.
The general consensus on this area is there is hardly any difference
between the 2 genders. The fiber distribution is no different and
women and men seem to respond similarly when exercising. However
during long very long distance running, women probably have the
edge on men due to the fact that they have more slow twitch fiber
percentage. So the larger the distance they will be covering, the
more the higher percentage of slow twitch fibers becomes an advantage.
Efficiency can be an ambiguous measure, as it really depends on
the sport in question. Differing research has found women to be
more, less and equally efficient compared to men! When we talk about
running, the efficiency differences between men and women can be
minimal as here they are more a product of an individual's running
efficiency regardless of their gender. This leaves the debate to
focus on other sports where body shape, body mass and anthropometric
differences are more important. Interestingly, in sports such as
running and cycling body shapes of women would be more advantageous
with narrower upper bodies meaning less wind drag however in other
sports such as football and swimming the gender advantage may reverse.
Muscle Strength and Power
on average, have less total muscle mass than males. As a result,
maximal strength measures as well as maximal power measures (power
= force/time) are reduced. Gross measures of upper body strength
suggest an average 40-50% difference between the sexes, compared
to a 30% difference in lower body strength. So, what about power?
Maud and Schultz compared 52 men and 50 women, all roughly 21 years
old using a maximal power test on a bicycle ergometer. Their peak
power was about 60% lower for the females when comparing absolute
values. Although, the men were heavier. Peak power per kg body weight
was more similar, 9.3 watts/kg Vs 7.9 watts/kg for the women, an
Finally, when power outputs were adjusted for fat-free mass, the
values were 10.4 watts/kg and 9.9 respectively. This 5% difference
was not statistically different. Various other studies using different
techniques have demonstrated to us that when you just look at muscle
quality, male and female muscle is not different. Within the accuracy
of current comparative techniques, it appears that the strength
and power differences between the sexes are a function of muscle
quantity only. Biomechanical differences probably play a role in
some situations, but this will be very sport specific.
So there are many studies, which demonstrate that men do outperform
their female counterparts when it comes to endurance training and
measuring their maximum oxygen consumption. There are several studies
that have been conducted that can disprove and confirm with what
I have mentioned, I must stress that this is a generalization and
does not affect athletes on either end of the spectrum.
However anyone who trains regularly and trains hard knows that
pushing yourself is not usually a matter of physical boundaries
but MENTAL BOUNDARIES. It is about finding out how much we can take
mentally, how much we can endure psychologically. After all, 30%
of training is physical and 70% is mental.