Hormonal
Females achieve similar relative increases in muscle mass and strength compared to males following resistance exercise training, despite having significantly lower systemic testosterone concentrations.
Women should not fear that resistance training will make them 'too bulky' compared to men. Your body responds to resistance training with similar relative gains in muscle size and strength as men, despite having lower testosterone. Focus on progressive overload just as you would for a male partner.
Research has shown that females achieve the same relative increases in muscle mass and strength gain following RET compared to males.
Why this rating
Supported by meta-analyses and mechanistic studies showing similar protein synthesis rates.
Source
Hormones, Hypertrophy, and Hype: An Evidence-Guided Primer on Endogenous Endocrine Influences on Exercise-Induced Muscle Hypertrophy
Derrick W. Van Every et al. · Exercise and Sport Sciences Reviews · 2024
DOI 10.1249/jes.0000000000000346
More from this paper
- Acute postexercise elevations in systemic anabolic hormones (testosterone, growth hormone, IGF-1) are neither necessary nor sufficient to stimulate muscle protein synthesis or drive resistance exercise training-induced hypertrophy.Strong
- There is no evidence supporting the practice of periodizing resistance exercise training for females according to specific phases of the menstrual cycle to promote greater hypertrophic adaptations.Good
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