Men’s and women’s metabolisms are very similar except that women burn a greater ratio of fat to carbs than men. Men and women do not need to train differently to see results, but what about diet? Should women eat differently than men? Not really. But it gives you an idea of the weight you need to lift to grow a weight that you can complete for at least 6 reps but not more than 12 reps. For example, many people grow lifting solely in the 1-5 rep range and 12+ rep range. That is very superficial overview of rep ranges as there is a lot of crossover of adaptations between rep ranges. Here is a very vague overview of rep ranges: This means that instead doing endless reps with light weights, as the media often prescribes women to do, you need to lift some heavy weights and really challenge yourself! While performing high rep sets (15-20 reps) does have some benefit, it is not optimal to adding muscle mass. If you are a woman and want to gain muscle and improve your shape and curves, then you are going to have to lift heavy weights. Studies have shown that men and women do not need to train differently. Instead, you will become toned and shapely.
This is not to say that you will not gain any muscle, you will, but you will not gain muscle like a man. The point of saying this is that unless you are on exogenous testosterone or other anabolic steroids, you will not become big and bulky from lifting weights. When women use exogenous testosterone/steroids they may show signs of hair growth on the face and chest, increased muscle mass, a redistribution of body fat from a female pattern of storage to a male pattern of storage, deepening of the voice, and other effects. Now you may be saying, “I have seen some female bodybuilders who are very muscular and look similar to men in their build.” The real reason they look like that is they are most-likely using exogenous testosterone injections and/or other anabolic steroids. Therefore, the fear of becoming big and bulky and looking like Arnold Schwarzenegger with a ponytail is unwarranted. So on an average, men have 16.47 times more testosterone than women! It is clear that women do not have the hormonal support (testosterone) to gain muscle mass like men. If we look at the median or mid-range testosterone levels in men and women, men = 700 and women = 42.5. Even if a man is at the LOW end of the men’s normal testosterone range (200 ng/dl), he still has more than twice the amount of testosterone as a woman at the HIGH end of the women’s normal testosterone range (70 ng/dl). As you can see, men’s testosterone levels are SIGNIFICANTLY higher than women’s.
Normal testosterone levels in men are 200-1200 ng/dl while 15-70 ng/dl are normal in women. Women’s testosterone levels are a fraction of men’s testosterone levels. The hormone testosterone is responsible for the large increases in muscle mass seen when men lift weights. The primary concern women have when it comes to weight training is, “I don’t want to get big or bulky.” We are here to tell you that you won’t! The Testosterone Story
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