Are Women Just Small Men?

Women have long been told they need to train differently from men—light weights, high reps, resistance bands, and endless cardio. But let’s set the record straight: while women aren’t just “small men,” the fundamental principles of training still apply. Strength training, progressive overload, and aerobic conditioning benefit everyone—whether you’re male, female, or even a lab mouse.

The Science Stands

Women have historically been underrepresented in sports science research, but that doesn’t mean they require an entirely separate training philosophy. Yes, factors like hormonal fluctuations, pregnancy, and injury risk (such as ACL injuries in female athletes) mean certain considerations should be made. But when it comes to building strength, endurance, and overall fitness, women don’t need a completely different program—just a strategic approach to meet their individual needs.

What Actually Matters

The biggest difference between men and women in training isn’t the type of exercise but rather how individuals respond to it. Some women thrive on high-intensity lifting, while others might do better with more volume. Recovery times may vary, and certain exercises (like seal rows) might be uncomfortable due to anatomy, but that doesn’t mean women need to avoid heavy lifting or stick to “toning” workouts.

Don’t Fall for Gimmicks

Many fitness influencers push “women-specific” training programs that suggest low-weight, high-rep workouts are the only way to train. That’s simply not true. The best program is the one tailored to you—your goals, your body, and your response to training. Strength training, progressive overload, and aerobic work remain the foundation of effective fitness for everyone.

So no, women aren’t just small men. But they also don’t need to train like a different species. The principles of good training apply universally—it’s the execution that should be individualized.