Gender Differences in Weight Training
The same training principles apply for everyone, but gender differences related to
anatomical structure and orthopedic (correction of skeletal disorders) conditions
associated with women need special attention.
Women are generally smaller than men, have wider hips, and a lower center of gravity (point where the body balances).
Women also maintain more fat, particularly at the hips, thighs, and breasts. These and related factors contribute
to issues that arise for women who train with weights. 1, 2
Women's joints tend to be less stable than those of men. Multiple joint laxity (looseness) is a factor
in the risk of injuries to female athletes. 2
Gender differences related to postural changes (round shoulders, Dowager's hump) that occur over time, plus having
less dense bones, require special consideration for women engaged in strength training. 2, 3
The width of the hips, more stress on the medial side (inside) of the knee, weak adductor muscles (inside the thighs),
and the Q angle at the knee joint are associated with increased injuries in women. 4
For details and an illustration of the Q angle, see
Physical Therapy Corner: Knee Injuries and the Female Athlete
Pregnancy not only affects posture, but also increases the level of a
joint-loosening hormone called relaxin. Poor lifting technique can boost your risk of joint injury if you are pregnant. 5
Regardless of gender differences, any sound weight training program requires the proper combination of exercises to maintain good posture and prevent injuries. See
The Principle of Balance
and
Fitness Workout Programs
Related pages:
Female Athlete Triad
Weight Training Tips for Women
Top of Gender Differences Back to Home Page
References
1. Kettles, M., Cole, C., & Wright, B.S. (2006). Women's health and fitness guide. Champaign, IL: Human Kinetics.
2. Drinkwater, B. (Ed.) (2000). Women in sport. Oxford, UK: Blackwell Publishing.
3. Meeks, S. (1999) Walk tall: An exercise program for
the prevention and treatment of osteoporosis. Gainesville, FL: Triad Publishing.
4. Nicholas Institute of Sports Medicine and Athletic Trauma. (2007). Physical therapy corner: Knee injuries
and the female athlete. Retrieved August 24, 2008, from http://www.nismat.org/ptcor/female_knee
5. Sullivan, D. (2008). Lifting weights during pregnancy. Retrieved August 24, 2008, from http://www.ahealthyme.com/topic/weightliftpreg
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