Physiological differences between females and males in resistance training outcomes: a systematic review
Roberts BM, Nuckols G, Krieger JW
Evidence is still building up
Summary
抵抗性運動に対する生理学的反応の性差を検証したシステマティックレビュー。女性は男性の約1/10〜1/20のテストステロンしか分泌せず、同じトレーニングを行っても男性のような極端な筋肥大は生理的にほぼ不可能。女性の筋肥大率は相対的に男性と同等だが、絶対量は低い。
Key findings
- 1
女性のテストステロン濃度は男性の約5〜10%であり、同強度のトレーニングでの筋肉量増加の絶対量は男性より少ない
- 2
トレーニング刺激に対する相対的な筋肥大率（%増加）は男女で有意差がない研究が多い
- 3
通常の筋力トレーニングで女性が「男性化」するほどの筋肉量に達することは生理的に極めて困難
- 4
女性でも高強度・高ボリュームのトレーニングは有効で、軽負荷・高レップに限る必要はない
Articles featuring this study
- Explainer
Why Women Find Fat Loss Harder: Understanding the Sex Differences in Dieting from Research
Women's hormonal environment (estrogen, progesterone), fat tissue distribution characteristics, and fuel utilization patterns during aerobic exercise differ from men's, producing different body weight loss rates and body composition changes under identical caloric restriction. However, the more accurate framing is not 'women can't lose fat' but rather 'different approaches are optimal for female physiology.'
Shingo Yoshizaki
- Research vs Bro-science
Will Women Get "Bulky" from Weight Training? The Masculinization Myth vs. Research
"Heavy lifting will make me look manly" — this fear still keeps many women out of the weight room. But the physiology of female muscle development tells a very different story.
Shingo Yoshizaki
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