EXTERNALLY, the differences between men and women are fairly obvious.
But there are also lots of internal differences, which aren’t always as evident and they can have a big impact on everything from to .
Ever wondered why men seem to shed weight faster, while women often have to work twice as hard for the same results?
Or why males naturally more easily and female bodies tend to store more fat?
Well, biology is to blame.
From hormones to metabolism, muscle mass to fat distribution, there are some key physiological differences between men and women that impact all manner of things.
Here, experts reveal how to work with your biology to achieve the best results – in everything from to .
THE BEST WAY TO BEAT STRESS
OF course both men and women experience .
But a report by the Mental Health Foundation found that 89 per cent of women report feeling stressed in general and in the workplace, compared to 76 per cent of men.
“This may be due to managing the pressures of work and a larger share of home responsibilities,”; Dr Ravi Lukha, medical director at Bupa UK Insurance, tells Sun Health.
“Everyone processes stress differently; in men, it tends to provoke a greater physiological response, which can increase levels of the stress hormone cortisol and the risk of cardiovascular issues.”;
Women, on the other hand, are more likely to feel sad and after experiencing , according to research published in the journal Alcoholism: Clinical and Experimental Research.
“This can increase vulnerability to developing mental health conditions, like depression,”; Dr Lukha adds.
Both sexes should focus on reducing stress because too much can lead to serious issues – from to .
“Make time to exercise regularly, eat a balanced, healthy diet, prioritise your sleep, connect with your friends and share how you’re feeling and practice relaxation techniques, from guided meditation to yoga,”; Dr Lukha says.
Try the app Headspace (free 14 day trial, iOS and Android) for stress relief activities.
THE BEST WAY TO BUILD MUSCLE
THERE’S a reason men seem to be able to build muscle after just a few weight sessions in the gym, while it can take a lot longer for women.
It’s down to the fact that women naturally have lower levels of the hormone testosterone compared to men, according to Chloe Thomas, a personal trainer, health and mindset coach and founder of Chloe Inspires Coaching.
Liam Grimley, personal trainer and co-founder of 432 Fitness, adds: “When I speak to women in the gym, there’s still a fear that lifting heavy weights – often more than single figure kilograms – will make them ‘bulk up’, but this is actually really hard for women to do.”;
That’s not to say they can’t build muscle though – it may just take longer.
Chloe explains that a woman’s means hormones are constantly fluctuating throughout the four main stages: the period itself, the follicular stage (right after your period), ovulation (around mid-cycle) and the luteal stage (the run up to your period).
I always remind my clients that during certain phases, they’re going to be holding more water and may be more bloated so the scales may go up – but this doesn’t mean that you’ve gained body fat
Chloe ThomasPersonal trainer
During these stages, women experience different levels of , so adapting your training to your cycle stage can help you get the best results.
“During the follicular phase, oestrogen is high,”; says Liam.
“Oestrogen is a muscle builder in women so this is a good time to go hard on strength training.
“Consider adding a session, lengthening sessions a bit, and pushing the effort another 10 to 15 per cent.
“Aim for two to five sessions a week – anything from 15 to 45 minutes – and lift heavy!
“I’d define heavy as enough weight to make six reps really tough, where you could maybe squeeze out one or two more reps.
“Maintain good form at all times and go for large, compound lifts, such as squats, lunges, deadlifts and bench press.”;
Chloe adds: “Women in the luteal phase may want to try lighter weights and lower reps, or utilise more bodyweight exercises and avoid very high-intensity workouts.”;
Men, however, don’t have these hormonal fluctuations so have less need to adapt their training.
The Natural Cycles app (subscription costs vary, iOS and Android) offers an easy way to track and log workouts, and it helps with planning and adapting your training each month.
Whether male or female though, consuming enough post-workout is vital to support muscle growth.
“We used to be satisfied with 0.8 to 1g of protein per kilogram of body weight each day for women, but research published in the Journal of the International Society of Sports Nutrition found that 1.4 to 2g per kg of body weight is optimal at all stages of the menstrual cycle,”; Liam says.
If you're trying to lose weight and you’re in a , becomes even more important.
“Women appear to require more protein as they can be prone to muscle breakdown and anabolic resistance (a harder time building muscle back up), especially when in a caloric restriction,”; Liam adds.
For men looking to build muscle, Liam recommends 1.4 to 2g of protein per kg of body weight.
Meat, fish, eggs, dairy, legumes and, of course, protein powders are great sources of .
Timing is also key, particularly for women, according to Liam.
After strength training, there’s an ‘anabolic window’ in which protein should be eaten to support muscle growth.
While men can delay their eating a little, women should stick to a tight 30-minute window in which to eat protein to ensure they don’t suffer from muscle loss.
“Women tend to go catabolic (muscle breakdown) post-exercise rather than anabolic (muscle building), especially if they don’t consume enough calories to firstly fuel the workout and then recover post workout,”; Liam says.
THE BEST WAY TO SLEEP
ALL of us should aim for seven to nine hours of per night, according to the NHS.
But it turns out women may actually need more shut eye than men.
Research published in the British Journal of Sociology found that women tend to sleep slightly longer than men, by just over 11 minutes.
It’s a small number, but a sign that women’s bodies perhaps require that little bit more rest.
Plus, a 2024 review of research by the University of Southampton found that melatonin, the ‘sleepy’ hormone, is secreted earlier in women than men, and core body temperature, which is at its highest before sleep, also reaches its peak earlier in women than in men.
The paper also shared how women's “intrinsic circadian periods are shorter than men's by around six minutes”;, suggesting that women's internal clocks may run a bit faster than men, causing them to feel sleepy earlier and wake up slightly earlier than the opposite sex.
On top of that, women also rated the quality of their sleep much lower than men, and were almost 60 per cent more likely to experience .
Conversely, men reported less restorative sleep than women, and were more likely to be .
As with , the monthly hormonal changes that women experience may influence their sleep patterns.
Dr Lukha says: “Pain and other symptoms associated with periods, such as night sweats, can make it harder to sleep.
“Symptoms of menopause, such as hot flushes, can also disrupt the sleep cycle.”;
But Dr Lukha adds that ultimately, your sleep needs are individual to you, and your activity levels, age and general lifestyle will have a big impact.
“We all should follow good sleep hygiene,”; he says.
“Winding down for bed should follow the same process, regardless of your gender.
“Avoid caffeine, handheld electronic devices, heavy meals and stressful situations in the two hours before bedtime.
“Dim the lights, take time for yourself to do a calming activity, like having a bath or reading a book, and keep your bedroom quiet and the right temperature for you.”;
THE BEST WAY TO LOSE WEIGHT
THE golden rule of is to consume fewer calories than you burn, also known as a calorie deficit.
Genetically though, men typically need more than women to function on a day-to-day basis.
According to research in the journal Advances in Experimental Medicine and Biology, men tend to have more muscle and less fat mass than women.
Having more muscle mass requires more calories as muscle has a quicker metabolism, so you need to eat more.
As a guide, the NHS recommends 2,500 for the average man, and 2,000 for the average woman to maintain their current weight.
For weight loss, a daily deficit of no more than 500 to 600 calories is advised.
But overall, the more active you are, the more fuel you need.
Be kind to your stomach and eat more lean fish, meats and low-fat alternatives
Dr Ravi LukhaMedical director
Liam says: “Weight loss is more linear in men than in women. Men also hold on to their lean muscle more easily.
“What works for men, such as fasting, fasted exercise and long, slow cardio, does not work so well for women when looking to lower body fat and improve lean mass, especially when in a calorie deficit.”;
Men have also been shown to lose weight faster than women – something many of us are familiar with.
A study published in the journal Diabetes, Obesity and Metabolism found that when overweight men and women were put on an eight-week diet plan, men lost 16 per cent more weight than the women.
“The female menstrual cycle and perimenopause and menopause hormones make for a distinctly different set of rules when it comes to weight loss,”; says Liam.
“Female physiology tends towards greater fat storage and retention compared to men, particularly during the reproductive years, to support fertility and milk production.
“The female physiology makes women less responsive to muscle building, as it would actually be an evolutionary disadvantage for women to be easily muscle bound.”;
The best way to hit your weight loss goals? Syncing your and calorie intake with hormone fluctuations rather than working against the body’s natural changes, Chloe says.
“The follicular phase is one of the best times for a calorie deficit,”; she adds.
“Women typically feel more energetic and have less hunger and cravings.
“It’s also easier to stick to a calorie deficit and do higher intensity workouts that will support fat loss.
“It’s much harder to stick to a calorie deficit during the luteal phase.
“We have lower levels of the hormone serotonin, which can lead to emotional eating and mood swings, making it harder to stick to a program.
“The rise of progesterone can increase appetite and cravings, especially for carbohydrates.”;
Instead, focus on maintaining weight during this phase.
“I always remind my clients that during this phase, they’re going to be holding more water and may be more bloated so the scales may go up – but this doesn’t mean that you’ve gained body fat,”; Chloe says.
Hormonal fluctuations during the also impact weight loss.
Research in the journal Menopause found that during this phase, there’s an increase in fat mass and a decrease in lean muscle mass, so weight loss slows down.
To retain muscle at this time, strength training is vital. Try exercises like squats, lunges, deadlifts, pulls and push-ups.
THE BEST WAY TO HAVE A HAPPY GUT
BLOATING, , and – gut issues can have a big impact on day-to-day life, whether we’re male or female.
But women are more prone to gut problems, including (IBS), according to research in the Journal of Korean Medical Science.
It’s thanks to those female sex hormones again!
Dr Lukha says that hormones that influence the menstrual cycle, such as prostaglandins and progesterone, can worsen pain and constipation during certain parts of the cycle.
“People who’ve been through menopause experience more gastro-oesophageal reflux disease (GORD), where acid from the stomach leaks up into the oesophagus, too,”; he adds.
“It’s thought that oestrogen lessens the symptoms of GORD, so when levels reduce following the menopause, it leaves them more vulnerable to the effects of acid reflux.”;
For both men and women, a balanced diet that contains plenty of and fluids helps to keep the digestive system working well.
“Those affected by IBS symptoms during their period, or anyone who suffers generally from IBS, may find it suits them to reduce their cereals and grains intake around this time,”; Dr Lukha adds.
“But it’s important to get your fibre from other means, like fruit and vegetables.”;
Fatty or greasy foods can be hard on your digestive system, so they are best kept to a minimum too.
“Be kind to your stomach and eat more lean fish, meats and low-fat alternatives,”; the expert says.
“Be mindful of any foods that trigger unwanted digestive symptoms like acid reflux, diarrhoea or constipation.
“Spice, acidic foods and drinks, sweeteners, wheat and onions can all be common culprits.”;
A food diary can help you to keep track of your diet and symptoms so you can pinpoint any potential triggers.
