5. Young Women Have The Same Ability To Build Muscle As Men
Older women appear to be at a disadvantage when it comes to building muscle.
A common belief is that women can’t build as much muscle as men because they don’t have as much testosterone. Technically this isn’t true. Recent studies show that protein synthesis and gene signaling that leads to muscle gains are nearly equal between young men and women.
However, women start out with less muscle and their bodies tend to be lighter and smaller than men’s, so increases a 10 percent increase in muscle for a woman will be smaller than a man’s in absolute terms.
In addition, very large increases in testosterone such as when a male goes through puberty or when one takes testosterone in the form of steroids do increase muscle mass. The small, transient post-workout increase doesn’t. Rather, the exercise-induced increase is thought to be linked to athletic performance.
A recent study illustrates this: Women and men performed a resistance training workout and then took a protein drink. Muscle protein synthesis was 2.3 times higher in men and 2.7 times higher in women than at rest. Men experienced a 45-fold higher increase in testosterone post-workout than the women, however this had no effect on protein synthesis or gene signaling, which are the primary factors for building muscle.
The exception is older women who have a reduced muscle building response to resistance exercise. They have lower protein synthesis than men of the same age in response to training, which appears to be maintained even when they take supplemental protein, however more research needs to be done regarding dosing.
It’s possible older women require a larger dose of protein or more of the amino acid leucine (which has been found to equalize protein synthesis in older and younger men).
What To Do About It?
If you’re a woman who wants to put on muscle, you’re in luck! You won’t look like a man, but you will be able to build muscle in the same way men can. Consider this a good thing!
Do a periodized hypertrophy-style training program that favors moderate reps (8 to 12) and moderate load (65 to 85 percent of the 1RM) for a high volume.
If you just want to get lean, building muscle will help. A small increase in muscle mass will boost your metabolism significantly so you burn exponentially more calories at rest, enabling fat loss.
Use a training program that changes every 3 to 6 weeks to continually shock your body into adapting. Make sure to use heavy enough weights—one of the most common reason women don’t get results from training is that they use weights that are too light.