IS THERE ANY REAL DIFFERENCE?
In my experience, heavy free weight training seemed to be the jurisdiction of males only. Nautilus or similar workouts were done by both wherever I went. Women seemed to favor high reps with lighter weight, which was no surprise to me. When I was 18-25, I only did low reps with as much weight as I could handle.
There was a misconception – many women seemed to believe that weight training of any kind would produce big and bulky muscles, which were anything but feminine. CNET tells us the following:
- Women don’t produce as much testerone as men
- Testerone is a huge factor in anyone’s capacity for muscle growth
- Women may not eat enough calories or protein to significantly support muscle growth
- Women generally don’t train heavy enough to become bulky
There are, however, many reasons that women (or men) can benefit from weight training:
- Bone density can be improved and osteoporosis avoided
- Weight loss can be accomplished if needed
- Lean mass can “replace” fat mass and body composition can be improved
- Risk of chronic disease can be lessened
- Flexibility and mobility may be improved
This is an excellent video on the differences in workout routines for men vs. women. The “male ego” is cited, as well as the menstrual cycle for women.
The balance of this post will continue with an emphasis on female workout routines – including the history, real examples and relevant products.
CHANGING FORMS OF FEMALE FITNESS CULTURE
In the 19th century, women participated in forms of recreational fitness that included horseback riding, dancing and tennis. Later, women played basketball at parks, YMCAs and schools. When I played high school basketball in 1960, our games were preceded by the girls’ games, but the rules were different. Each team had three forwards and three guards, both positions confined to one half of the court.
From 1920 to 1940, the ideal female body was considered to be slender and “boyish”, unlike the prior desired curvy body.
From 1940-1960, the battle against curves continued as high kicks, lunges and squats were promoted to remove inches of excess fat from the hip area.
From 1960 to 1980, flexiibility and overall well being were especially important to women. In health spas, aerobic classes became more trendy. Most fitness venues – Nautilus clubs and YMCAs for example – were open to men and women to train together.
From 1980 to 2000, videocassettes became popular, as many women wanted to train at home. Jane Fonda and Richard Simmons were leaders.
From 2000 to 2020, CDs, DVDs and internet programs replaced videocassettes as interactive fitness programs emerged. In co-ed fitness places, I noticed men flexing more when women walked by and women dressing more attractively than before. Some of it was quite humorous.
From 2020 to 2025, women’s fitness seems to have shifted to holistic and functional fitness, with emphasis on personal training. Fitness trackers and smart watches have become important, as they provide immediate data.
CELEBRITIES
I have published dozens of articles on the workout and nutrition habits of famous people. One fact became quite noticeable – these people may have had the advantage of being able to afford the “best” gyms, personal trainers or workout tools, but they still had to do the work to get the results. There were no shortcuts.
Many of these celebrities were women. Here are a few of them:
For those who don’t know Tia-Claire, she is known as the “fittest woman on earth” and has won the Crossfit Games competition seven times.
PROPLE I KNOW
It seems that the women I know the best are all fitness practitioners. For example:
- My older daughter is a mountain climber, a yoga teacher and a vegan. She appears to be about 20 years younger than her age.
- My younger daughter likes to paddleboard and take walks with her dog. She makes use of a room full of weight equipment. She travels widely and likes to explore new places by hiking.
- I have a neighbor who is 89 years old. She personifies fitness and walks around our neighborhood briskly. I can’t keep up with her. She seems nowhere near her real age.
I have a friend in California who is the essence of fitness. I asked her to give me a few details on her routines. This is what I learned:
- She does yoga twice a week, generally from 20-60 minutes. This is for balance and flexibility, as well as for body shaping.
- She runs about 5 times a week, 3-4 miles each time. This is for efficient fat burning, weight loss and enhanced cardiopulmonary function.
- Her general goals for fitness are fat loss and body shaping.
- Her equipment includes a yoga mat, yoga brick, yoga stretching belt and yoga wheel. She seems to otherwise rely on bodyweight exercise.
AFFILIATE MARKETING AND AMAZON
Affiliate marketing is a performance-based marketing strategy where businesses reward individuals or companies for creating sales for their products or services. Information on this business opportunity is shown in my upper menu. See “BECOME AN AFFILIATE MARKETER” for details.
Amazon is an ideal company for affiliates. Their delivery, general service and product choices are unsurpassed. Today, we are in the middle of Prime Days. See my recent post for some of the discounts.
Here are a few links to items relevant to today’s topic:
YOGA: the top 100 poses, book by Susan Hollister
Fitness tracker/Smartwatch for women – Prime Day deal
FINAL THOUGHTS
It is encouraging to know that women are running, training with resistance, playing full court basketball and being paid well in professional sports. There is still a gender gap in pro basketball, but not in pro tennis, thanks to the efforts of Billie Jean King.
I really don’t even know any women who are not exercising for fitness in some manner. Walking, gardening, biking and dancing come to mind.
This trend (or revolution) began years ago and there will be no turning back.
Please leave me any comments or questions in the “Comments” section below.
Richard,
From my own experience and observations honestly, I don’t think workouts need to be split strictly by gender. Men and women can absolutely follow the same routines, full‑body compound movements, progressive overload, smart rest, balanced nutrition. It boils down to goals, comfort, and progression, not your gender.
Surely what really matters are:
– Your Goals i.e. Do you want strength? If so, go for heavy lifts. Want endurance? Higher reps, shorter rest. Want aesthetic tone? Mix and match. Gender is not the defining factor.
– Tune into your body as your cycle might influence strength and recovery. So, tracking can help you pace your training.
– Ignore Marketing Labels: “Men’s” vs “women’s” workouts are marketing tools. If a routine challenges you and aligns with your goals, go for it.
– Consistency & Enjoyment: Whatever you pick, stick with it, and make sure you enjoy it. The best program is the one you do regularly. Personally, I like variation in six week cycles so I don’t get bored!
For me workouts aren’t gendered, but bodies do have trends. Personally, I’ve found a balance that works, compound lifts, I track my cycle for pacing, and I don’t shy away from heavy upper‑body days. After all, shared principles, progressive overload, consistency, and joy apply to everyone.
Kind regards,
Martin
Hi Martin!
I agree with much of what you say and I appreciate your input. There are hormonal differences in men and women, without question. The goals may be different, or not. The history of women’s training vs. men’s is quite different. I really doubt that men do as much yoga training as women.
My workouts are not gendered either. I wish I had the strength and endurance of Tia-Claire Toomey or even the energy of my 89 year old neighbor.
After over 60 years of workouts, I find that positive habit formation, as applied to fitness training and nutrition, is the key to succcess. Positive habits override the occasional lack of motivation we may experience. This does not in any way relate to gender differences.
I really hope to get comments from women soon. Thanks again.
Richard
The post presents a clear comparison of female and male workouts, emphasizing both biological differences and societal influences. It effectively highlights how muscle mass, hormone levels, and recovery needs differ between genders. This brings attention to the fact that while men might benefit more quickly from strength-based routines due to testosterone levels, women often excel in endurance and recovery. The broader discussion this opens up is how workout programs can be tailored not just by gender, but by these physiological traits. Acknowledging these differences without stereotyping allows for more inclusive and effective fitness planning.
Thanks, Slavisa! Your comments help to strengthen my article. Please keep in touch….Richard
It is interesting how fitness and the idea of what the perfect body is have evolved over the last 100 years. I think weight training is gaining a lot of popularity amongst women nowadays, as they realize how good it is to keep functional strength into your old age as well as keeping your bones healthy.
Pilates and yoga have also become important exercise forms that older woman can’t do without, as it keeps them flexible and strong into old age- something our grandmothers weren’t able to take advantage of.
Thanks, Michel! You make some good points!
This is a really interesting look at how female and male workouts have evolved and why there are still some misconceptions out there. You make a good point—while men often gravitate toward heavy, low-rep lifting, it’s mostly cultural habits and not physical necessity.
Women absolutely can and do benefit from strength training, and as you noted, most won’t get “bulky” because of lower testosterone and different training styles. I also appreciate the historical context you shared—it shows how fitness trends have reflected shifting ideals about women’s bodies over time.
Overall, the takeaway seems clear: the best workout isn’t about gender—it’s about goals. Whether it’s strength, flexibility, fat loss, or overall health, everyone can tailor a program to suit their needs and lifestyle.
Thanks, Linda!
Your comments coincide with my views completely. Fitness workouts have evolved to include everyone who wants to participate and now give us more opportunities to meet our goals.
Women excel in sports that they previously did not even play professionally. Maybe we need a female president?
Hi Richard,
Your post on the evolution of women’s fitness was a fascinating read! It’s incredible to see how far we’ve come, from the days of confining women to specific roles on the basketball court to now celebrating the “fittest woman on earth” at the Crossfit Games.
I particularly loved the personal anecdotes you shared about the women in your life who embody the essence of fitness. It’s truly inspiring to hear about your 89-year-old neighbour who walks briskly around the neighbourhood and your friend in California who incorporates a diverse range of activities into her routine.
It’s also great to see you highlighting the importance of a holistic approach to fitness, with a focus on yoga for balance, flexibility, and body shaping, as well as running for efficient fat burning and enhanced cardiopulmonary function.
I’m curious to hear from other readers about their experiences with women’s fitness. Have you noticed a shift in attitudes and approaches over the years? What are some of your favourite workouts or fitness role models?
Let’s keep this important conversation going and continue to celebrate the incredible strides women have made in the world of fitness!
All the Best,
Eric
Thanks, Eric!
You are always enthusisastic and positive in your contributions. There has definitely been a shift in attitudes regarding women in workouts or sports. Women in the world of tennis certainly give us an example. The iconic
“battle of the sexes” match featuring Billie Jean King and Bobby Riggs seemed to discourage several male chauvinists that I knew at the time. I have worked out in gyms with women often and easily see that we are only pursuing our individual goals. The goals may or may not be the same or even similar. One thing seems self evident – men have bigger egos! My favorite fitness role model is Alica Schmidt.
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Really enjoyed reading this post! My partner and I have been doing home workouts together for the past year, and it’s been interesting navigating the differences in how we approach fitness. I’ve definitely noticed that I tend to go heavier on weights, while she leans toward more reps and bodyweight movements—but after reading this, it’s clear that a lot of that might just be habit or old-school thinking.
One thing I’m curious about: do you think the fitness industry still pushes these gendered workout styles, or are we finally starting to break that mold? For instance, we’ve both been experimenting with strength training circuits and functional fitness routines, and honestly, we both benefit from doing a mix—regardless of gender.
I also appreciated the history section. It’s wild to think how far women’s fitness has come—from restrictive movements in the early 1900s to elite athletes dominating CrossFit and tennis today. My partner was particularly inspired reading about Tia-Claire Toomey and Simone Biles.
One thing we’ve both struggled with at home is keeping motivation high without a class environment or trainer. Do you have any tips for keeping things fresh when training as a couple? We try to switch it up, but sometimes it feels like we hit a rut.
Overall, this was an informative and surprisingly motivating read. Thanks for highlighting how fitness isn’t one-size-fits-all—and that both men and women have so much to gain from mixing up their routines!
Hi Michael!
Thanks for contributing to my post. I worked out at gyms or YMCAs for many years, but have done home workouts for the past couple of decades. At home, I do workouts by myself, but I have done mountain climbing with my daughters and with another female friend. All three were faster and more resourceful than I was. To stay motivated at home, I like to make changes, primarily for mental refreshment. The changes are for variety in sets or reps, specific workout movements or types of equipment. In my senior years, I use dumbbells, resistance bands, Bullworker tools and body weight. For example, I have 3-5 exercises that work my upper back (latissimus dorsi) muscles. Both Bullworker tools and resistance bands have at least 8 specific exercises each for chest, back, biceps or triceps. So do dumbbells. All of these are readily described Online or elsewhere. I use a small medicine ball for my obliques, twisting side to side as I move the ball. It is sometimes helpful to go outside for runs, walks or bike rides instead of the home workout. There are many ways to break the monotony. Check my past posts for ideas. Be well!
This was such an insightful read—I appreciate how you emphasized that workouts aren’t inherently gendered, but tailored to individual goals, bodies, and preferences. It’s refreshing to see encouragement for women to lift heavy and men to explore mobility, cardio, or flexibility without stigma. The point about customizing training based on progress and needs rather than conforming to stereotypes really resonated. Great reminder: fitness should empower everyone, regardless of gender! Debra
Hi Debra! Thanks for your participation. Fitness is for everyone, regardlesss of gender or age. How we work out, what sports we play and how we eat are subjective decisions. What matters are our individual results and enjoyment of the process (in my opinion).
This was such a fascinating read — thank you for taking the time to highlight the evolution of female fitness culture alongside practical training insights! It’s encouraging to see how far we’ve come from the days of limited options and misconceptions. The myth that women will automatically “bulk up” from lifting weights still lingers in some circles, so it’s great to see the science set that straight.
I really appreciated the personal touches — from your daughters’ active lifestyles to the neighbor who’s 89 and still outpaces the rest of us! It’s proof that fitness isn’t one-size-fits-all and certainly not limited by age. The section on holistic training and functional fitness in recent years is especially timely. Women (and men!) are really leaning into sustainable health, not just aesthetics.
Also, the point about celebrities and their fitness success was spot on: even with all the tools, the results come from showing up and doing the work.
Hi Jannette!
I really appreciate your intuitive comments. It shows me that you carefully read the material, which is not always the case. The advancements of women in fitness and sports is encouraging to all of us. Please keep in touch!
Hi Richard
The bit about women fearing they’d “bulk up” from weights is such a classic myth yet it still lingers! It’s wild how much misunderstanding came from the simple fact that women don’t produce as much testosterone. The real kicker? Lifting heavy doesn’t make women bulky it makes them strong, sculpted, and more confident. And let’s be real, who wouldn’t want better bone density and a metabolism that actually works for you?
Hi Ravin!
Yes, women are breaking through many barriers and it is encouraging to see. It is evident in the workforce, politics, sports, the military and fitness. Let’s remove all of the stereotypes! Thanks for your input!
This was such an interesting read!
As a stay-at-home mom who’s trying to get back into a healthy routine, I’ve always wondered if I should follow workout plans designed for women specifically—or if it’s okay to do the same workouts my husband does. Your post helped clarify a lot for me, especially how strength training goals can differ by gender without one being “better” than the other.
Thank you for breaking it down so clearly!
Hi Alysanna! Thanks for your input! All of us are weighing our comfort along with the amount of resistance as we strive for fitness. I have often heard “no pain, no gain”. That has never worked for me and I reject it…Richard