Should Men & Women Train Differently? | CSCS Chapter 7

CSCS Chapter Study Guides & More: / drjacobgoodin
Should we train women differently than men? In this video we'll compare males and females in muscle strength, size, and fiber quality, and end with some practical programming recommendations. All information comes from ch. 7 of Essentials of Strength Training and Conditioning.
Get certified as a CSCS (Certified Strength and Conditioning Specialist). This lecture is part of a comprehensive and ever-growing video series covering topics related to strength training and conditioning: bit.ly/3tOJp5s
TIME-STAMPS
coming soon
RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or
endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
#CSCS #NSCA #DrGoodin
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Fellow strength specialists, thanks for checking out this video-it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: bit.ly/3tOJp5s
Additionally, check out my Structural Kinesiology playlist, which will equip you with fundamental human anatomy and movement knowledge to level up your coaching craft: bit.ly/38MuIHg
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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.
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PLNU Undergraduate Kinesiology Program: bit.ly/33jA1KA
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[@dimitricarrion6145]

I liked how you mentioned that men and women don't have a different "type" of muscle that leads to differences in strength, but in most cases they have a different body composition.

[@kelli-lynroche8446]

I feel like people do not talk about the differences in males and females when it comes to resistance training, but it's so important! I've heard SO many girls say that they're afraid to lift weights because they do not want to look manly!

[@BrianaReynoso]

Not only is this video educational, but I think it's something that all of us female kin majors should watch! I particularly liked the part where you talked about the stigma of females working out their upper body because I think it's something that a lot of women go through when they begin weightlifting. With proper education, more girls would definitely include more upper body days into their split... although leg day is still better!

[@matthewwadley4348]

Loved how you explained the differences between the genders but that shouldn’t stop them from being trained the same way.

[@aribhalla9820]

As a female, learning more about resistance training and especially special considerations for women, is super helpful as I begin to resistance and weight train.

[@macynunez4455]

So interesting to learn about some key differences between males and females as well as considering the importance of the female athlete triad! I appreciated how you touched on stigma that surrounds females training their upper bodies.

[@ChynnaKifer]

Thank you first of all for addressing how women should be more body positivity especially since it can be hard to do! Also, how women shouldn't be afraid of resistance training!

[@julianasum8481]

This video helped me to understand the biological differences in men and women, and how we should take those differences in consideration in order to create proper training protocols.

[@user-sd3sv7uq7f]

I enjoyed listening about the stigma of upper body training. In my experience, lower body training would be the way to go when working out with other friends. It wasn't until I played football when I had realized how important upper body strength was even when my position required a higher amount in lower body strength. Sadly, the outcomes was a badly shoulder injury but now we know better!

[@emilywalker9462]

This video was super interesting! The female athlete triad was something I studied quite a bit in my nutrition in women's well being class. I love how you touched on physiological difference as well as social stigma differences as well!

[@tianguyen3897]

As a female, I enjoyed learning about the female athlete triad which explains the interrelationships between energy availability, menstrual function, and bone mineral density.

[@jupshaw]

Very interesting to learn about the differences and similarities about male and female resistance training. This allows me to put into perspective each athletes individual needs.

[@willhopkins4197]

Learning the major differences is so interesting. I knew females were more likely to injure their ACL, but I didn't know it was that much more!

[@morganrolleri9198]

I really liked this video because I think it is very important to remember the differences in muscle mass and strength between women and men especially when training.

[@madelinehernandez8838]

As a female, I found this lecture really interesting. It is important to address joint laxity, ligament size, and any neuromuscular deficiencies that can lead to abnormal biomechanics. This is important since females are 6 times more likely to injure their ACL compared to males.

[@lucamarin8565]

One phrase that really stuck out to me was that regarding men and women dont have different muscles just a different quantity.

[@melanieweirich8482]

I think that this section is really interesting especially with the recent trend of women training differently throughout their menstrual cycle.

[@Adam.gates_]

My client asked me is men and women should train different earlier today. I now have a solid answer for them!

[@wyattcarlson7504]

This video was super interesting. When it comes to our athletes or clients it's especially important to take into consideration all the possible risk factors behind a persons anatomy whether male or female.

[@lexireynish5892]

This is such good information to know! I wish I would have known this sooner, but can't wait to start implementing this info into my planning for my workout routine.

[@dereklinck2672]

Very interesting information on the effects of the menstrual cycle on performance in women and that women are up to 6 times more likely to incur a ACL injury.

[@zoiezantua7002]

Thanks for clearing out the stigma around women training upper body. If anything it's really helped me become more strong up there even if I look a tad bit different.

[@MatthewDuPrey325]

I really enjoyed watching this video and being able to learn more about this differences between the two.

[@joyshang5670]

I always found it interesting how women and men have different body composition so it impacts the workouts that we choose to do.

[@avajgallo]

This was very encouraging and it is true about the upper body training, sometimes I don't feel like training it because I don't want to get "big"

[@keonihughes4242]

I have been taught very little information about program design for women but this video gave me great Insight! I didn’t know have the stuff that was on that list.

[@DevanneyBoyd]

It is interesting to learn about program design considerations for women, especially how females may be able to handle higher absolute training percentages and frequencies.

[@madelinejewelnebril2871]

I like how you acknowledged the stigma around upper body training and discussed how it can actually be beneficial to incorporate upper body training in our programs.

[@makaylageorge9978]

I found it really important how you addressed body positivity, it can be intimidating in the weight room at the beginning of your fitness journey!

[@BO.zac.k]

This video is awesome man, studying for KINE tests and your videos are very helpful.

[@devynpryor8228]

I think it's so important for everyone to be well versed in the signs and symptoms of the female athlete triad, before going into a fitness profession with women. I also loved how you touched on the stigma around women training upper body.

[@joshcombs123]

This video makes me think more about knee injuries in women outside of sport. I wonder how common knee injuries in women are who are training but not for sport, just for themselves.

[@kieranmccarty4050]

Thank you for the video, Dr. Goodin! It is interesting to learn how muscularly different women's and men's bodies are.

[@cjbuenviaje]

I think it is interesting learning about the female athlete triad. Also interesting to hear about the maximum absolute load for women. Also, your point on frequency in women compared to men is really true when my girlfriend always wants to hit abs, and lasts way longer than I can. This is definitely something to take into consideration when thinking about creating resistance training programs for women. Also, the bloopers were awesome.

[@audreyoates3242]

I enjoy learning about the difference in resistance training between males and females. It's important to know so we can optimize training routines and plans. As a female, our bodies are so different and require unique training for the range of stages we are in and our abilities.

[@cecevisque408]

I like your gym setup! My cousin transformed their garage into a gym due to the pandemic and the gyms closing. So, I have been saving on membership fees for going to theirs instead of going back to the gym now that they're reopened.

[@DrJacobGoodin]

that's the way to go honestly if you have the space

[@charmenatchison854]

Great information. I love that I'm now equipped with why women tend to have less strength than men.

[@torilucht5871]

As a female athlete, understanding the female athlete triad is so important and I thought this video did a great job explaining this concept!

[@emilydonahue8216]

It's encouraging to learn how effective resistance training is for females! And not only that it's possible to make gains, but that it is also important for avoiding injury

[@celinegriffin3244]

It was interesting to learn how women can increase their strength at the same rate as men or faster. Also, I like how you pointed out on addressing body positivity, that is always an issue with younger athletes when they are training and exercising.

[@caleighgarcia7792]

I thought it was interesting how women can handle higher training frequencies. Also, I always think that the ACL and how the female anatomy correlates to the increased risk of tearing it is so interesting.

[@moirabryson5042]

I find it interesting that women when compared to men have less differences than men when their strength relative to fat-free mass or muscle cross-sectionl area. Thank you!

[@emmasanchez5975]

It's interesting to me that before puberty male and females don't have much of a difference with body size because the hormonal output is the same, but then once everyone hits puberty everything is different. Crazy how that works.

[@jamarmack9626]

It was really intersting to me that women are able to increase their strength at the same rate because I feel like most of the time people don't talk about this

[@danikurdishable]

Dr. Goodin! Where did you get the before and after pic?

[@jadenrea1109]

It is interesting to know that differences in muscle and strength are due to body composition changes due to secondary sex characteristics.

[@makennakaczmarczyk7563]

I think the female athlete triad is really important to know to be able to spot those things early on in order to avoid it.

[@clairemasterson6031]

Having played basketball until 19 I'm shocked I had never encountered another female on any of my teams to have ever injured their ACL.

[@isabellecousineau302]

Thank you for explaining the female athlete triad.

[@joshuawada8783]

Something I learned in this video is the female athlete triad and what is optimal for the female athlete.

[@LauraPatterson-hm4hx]

Hey there! Thanks for making these videos. As a former D1 athlete, I do want to get curious with you & other trainers about the comparison of female bodies to male, especially in regards to body composition. Getting female bodies to the same levels of body composition that my male counterparts had in college definitely caused me & several of my teammates to focus so much on body composition we experienced amenorrhea, stress fractures, mental health, etc. I wonder if there’s a way to present the material that isn’t so comparative? (That’s more a curiosity for general education than a dig at you as a teacher or anything). Let me know your thoughts.

[@evaozimec]

Loved learning that women can increase their muscular strength at the same rate as men or faster!

[@bensonmutuvi8429]

It’s also awesome how girls in general recover faster then men and can have different programs taking advantage of that.

[@austiniturbe4495]

The fact that females have muscle quality but just not capacity is something new to me.

[@hannahb872]

Taking into consideration differences women will have in resistance training compared to men, how would the menstrual cycle effect the amount of strength a women could produce? Would the max strength a women could produce be more in line with when hormones are increasing again in the cycle?

[@kylesands9693]

If most women can handle higher training frequencies, than is it true that most smaller man can handle higher training frequencies as well? Just due to the fact that loads are lighter, so overall stress should be lighter.

[@kennyvogan5673]

There is a lot to look out for with females, such as the female triad, and joint injury. However, this varies by sport because I know gymnastics, it seems the girls practice is much harder than the guys. There can be other sports that is opposite. I think it depends case by case but its best to optimize workouts for both genders.

[@alannabergherm8046]

I like that you addressed how important body positivity is when it comes to training and exercise, especially to the younger female athlete!

[@brysonhashimoto2878]

I find it very interesting that women can increase their strength gains in the same way as men and sometimes they can increase their strength and power gains faster then men even though their strengt is about 2/3 as of men.

[@Neveragain188]

❤

[@jakegonzales1367]

I forgot how importatnt the diet of a female athlete is, not just solely the workout.

[@wyntonbrown9439]

I never knew the reason for men typically being stronger than women was because of the fact that men have more muscle (quantity)

[@cameransherwood5157]

I feel as if many people think that the resistance training should be different because they often see men as being able to do certain things and women being limited to what is in their resistance program but this is completely incorrect! Women can do everything that men can in a residence training program, they just may need to be exposed to proper technique and form because of the differences in bodily makeups, doing this allows for a safer program that is full of all the same types of movement!

[@evakoutelieris9550]

I thought the quantity of muscle varying between men and women was very interesting

[@thelmasepulveda4481]

It was scary to learn that female athletes are up to 6 times more likely to have an ACL injury than male athletes. I found it interesting how women can increase their strength at the same rate as men or faster!

[@jasonpena3556]

Amenorrhea is the absence of the menstrual cycle for more than three months

[@iyappans5259]

Hi I am Iyappan from India

[@ryanharris8481]

I found it interesting that women could potentially gain muscle faster than males even with a lower testosterone level than men.

[@knightofkorbin888]

So could a shorter man. If that gives you an answer. Seems obvious why a 5"6 man would gain muscle faster than a 6"6 man.

[@rozalynnlarson8835]

I was shocked to learn that female athletes are 6 times more likely to tear their ACL than men.