Do Men and Women Really Build Muscle Differently?
It’s a common belief in the fitness world that men and women build muscle in fundamentally different ways. Many programs are even marketed as “male-specific” or “female-specific,” implying that sex determines how effectively we can gain muscle or strength. But what does current science actually say? The latest research suggests the differences may be far smaller than we’ve been led to believe.
The Science Behind Muscle Growth
A 2025 meta-analysis by Refalo et al. examined multiple studies comparing male and female responses to resistance training. The findings were clear: while men tend to gain more absolute muscle mass (for example, total muscle size in kilograms), this is largely because they start with more muscle to begin with. When researchers looked at relative muscle growth (the percentage of improvement compared to each person’s starting point) men and women showed nearly identical results. In simple terms, both sexes experience similar rates of muscle growth when training under comparable conditions. Interestingly, the analysis found only small differences at the muscle fiber level. Men showed slightly greater growth in type I (slow-twitch) fibers, while type II (fast-twitch) fiber adaptations were virtually identical. Since type II fibers are responsible for explosive strength and power, this finding reinforces that both men and women can build and perform at high levels with appropriate training.
Strength Gains: A Closer Look
Strength tells a similar story. A 2020 study by Roberts et al. revealed that women often make greater relative strength gains in the upper body compared to men. This doesn’t necessarily mean women become stronger in absolute terms, but their rate of improvement is often higher particularly in movements like push-ups or bench presses. Lower-body strength gains, meanwhile, are comparable between sexes. Men may achieve larger increases in total force output, but women frequently match or exceed men’s progress relative to their baseline. Even in older adults, the pattern holds true. A 2021 study found that women achieved equal or superior relative lower-body strength gains during resistance training interventions, despite men typically adding more total muscle mass.
Do Women Need Different Training Programs?
Despite popular marketing, there’s no scientific basis for drastically different training programs for men and women. Physiological differences such as hormone levels, body composition, and muscle distribution do exist, but they don’t justify entirely separate training models.
Both men and women respond best to programs that include:
- Progressive overload (gradually increasing training intensity or volume)
- Sufficient protein intake and total calorie support
- Adequate recovery and sleep
- Periodized programming for continued adaptation
Key Takeaway
Men and women share remarkably similar potential for muscle and strength development when training appropriately. The primary differences are quantitative (how much muscle you start with) rather than qualitative (how your body builds it).
So, whether your goal is to increase strength, build lean muscle, or improve performance, the same evidence-based principles apply. Focus on consistency, smart progression, and balanced nutrition, because your muscles don’t recognize gender, only effort.