Do Men and Women Build Muscle and Strength at Different Rates?
It’s often stated that it’s easier for men to build muscle, partly due to testosterone being higher in men and because men have a larger amount of lean muscle at baseline than women. But what does the research say?
The systematic review and meta-analysis aimed to compare the sex-based differences in adaptations to resistance exercise training in healthy older adults (≥60 years). The hypothesis was that older males would exhibit greater absolute changes but similar relative changes in skeletal muscle mass, strength, and physical performance compared to older females.
Inclusion Criteria and Methodology
A total of 36 studies were included after an extensive search and screening process involving 602 males and 703 females. These studies were evaluated for changes in skeletal muscle size, muscle strength, and physical performance following resistance training.
Key Findings
The review found sex-based differences in adaptations to resistance training:
- Older males demonstrated greater absolute changes in upper-body (ES = 0.81) and lower-body strength (ES = 0.40).
- Older females showed greater relative changes in upper-body (ES = -0.46) and lower-body strength (ES = -0.24).
- Absolute whole-body fat-free mass changes were more significant in older males (ES = 0.18).
- No sex-based differences were observed in limb muscle size, muscle fibre size, or physical performance changes.
Conclusion and Takeaways
As was hypothesised, men gained more absolute muscle and strength, but women gained more size and strength when examined as a ratio of body weight. These findings push back on the narrative that it’s harder for women to gain muscle.
Of course, we must be mindful that this research is on older adults. Younger adults have greater hormonal differences around their early 20s, as do women going through menopause. But the findings are interesting.
And if you think about it anecdotally, plenty of women engage in resistance training or strength sports with impressive levels of muscle mass. Suggesting that differences in testosterone do not seem to be as big a dividing factor as many people think
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