It is always said that women do not have as much testosterone as men, and that is why they can not gain so much muscle or strength. What if we talk about the advantages they have and men do not? This is what we are going to deal with in this article.hormones
This is how female hormones affect you when you train
Women have more estrogen than men and less testosterone. Testosterone confers on men a number of characteristics, but estrogens on other women. Some of these characteristics include anticatabolic effects in the muscle by estrogen, due to the reduction of muscle protein exchange, which results in greater retention of muscle mass. The presence of estrogen also improves sensitivity to strength training.
This is how hormones affect your ligaments and tendons
The ligaments and tendons are responsible for transmitting the forces that the muscles exert on the joints. In women, less muscle damage has been observed compared to men due to a decrease in tendon stiffness, which reduces the tensile load on muscle myofilaments. This means that women cause less muscle damage at the time of training, which could translate into improvements on recovery and tolerance to workload.
Regarding the incidence of injuries derived from these events, the difference between the sexes is still not clear, although it is believed that estrogens can play a protective role in ligaments and tendons, except in the anterior cruciate ligament of the knee, a circumstance that may be influenced by anatomical differences.
For a long time, the possible differences in the metabolism between sexes were not considered in the scientific literature, so the official nutrition recommendations have not differentiated the potential of gender differentiation.
Although there is still a significant gap in research on women, at least at the level of fitness, nowadays it is known that for example, women oxidize more fats and less carbohydrates during training. This translates into a better ability of women to tolerate large volumes of work, due to glycogen savings during training.
In addition, related to what we mentioned earlier about the anti-catabolic properties of estrogen, they also oxidize fewer amino acids during training, which allows them to better withstand metabolic stress, that is, they can benefit from longer series of repetitions than men.
To recap, we have said that:
Women oxidize fewer amino acids during training
Women oxidize more fats and less glycogen during training
Women cause less muscle damage
Women have more protection over ligaments and tendons
Women are better at supporting metabolic stress
All these factors must be taken into account, since we can design a good training that exploits them.
Putting all this together, women improve in the short term more than men. They have higher MRV (Maximum Recoverable Volume), which means that they can do more repetitions at% equality of RM (Maximum Repetition). If someone practices Crossfit and has seen a woman perform AMRAPs, she will know that they have more performance than men in this type of tests. They also recover earlier between sessions so they can train a muscle more often. They can train with more success to the failure to have smaller muscular mass, which occludes the blood vessels of more accentuated form in men.