Recent studies have shed light on the distinct benefits women receive from exercise, indicating they may not need to work out as much as men to achieve similar health outcomes.

According to a study referenced by CTV News, The Times and other outlets, and based on a study published in Journal of the American College of Cardiology, while the study was observational and could only show a correlation between exercise and decreased risk of death, it revealed significant differences in how exercise benefits men and women.

Women, it appears, can exercise less frequently than men and still reap greater cardiovascular benefits. This might be due to a combination of social, societal, and physiological factors.

Quicker, better results from less work

Men and women's exercise routines, historically influenced by societal norms, contribute to this discrepancy. Physiological differences suggest women might achieve faster and more significant gains in muscular strength from exercise compared to men. This underscores the importance of personalised medicine and health recommendations tailored to individual needs.

The National Institutes of Health (NIH) supported study further supports these findings, revealing that women who engage in regular physical activity have a significantly lower risk of early death or fatal cardiovascular events than their male counterparts, even when exerting less effort.

This comprehensive analysis involved over 400,000 U.S. adults and found that women were 24% less likely than non-exercisers to die from any cause and had a 36% reduced risk of fatal heart attacks, strokes, or other cardiovascular events, compared to 14% for men.

The study suggests that women experience greater benefits from all types of exercise, including moderate aerobic activities like brisk walking, vigorous exercises such as spinning, and strength training. Interestingly, women achieved the same benefits as men in shorter amounts of time across various exercise intensities.

Despite these promising findings, it was noted that only a minority of both men and women met the recommended levels for weekly aerobic and strength training exercises, highlighting the importance of integrating regular physical activity into daily routines for health benefits.

These studies emphasise the need for personalised approaches to exercise and health, taking into account gender, age, health status, and other individual factors to maximise the benefits of physical activity.

How exercise regimes could compare

As an exercise, we have designed 2 exercise programs - one for a male and the other a female. Here you can see how the man’s workload exceeds the woman's in achieving the same outcomes.

Based on the information that women may not need to exercise as much as men to achieve similar health returns, a balanced training regime can be designed to reflect the differences in physiological responses to exercise. The following regimes are tailored to provide a comprehensive approach to fitness, considering the findings that women benefit greatly from less intense or shorter durations of exercise compared to men.

For Men:

Monday: Vigorous Aerobic Exercise

45 minutes of running or cycling at a high intensity. Men might require longer periods of vigorous exercise to achieve the same health benefits as women.

Wednesday: Strength Training

40 minutes focusing on major muscle groups with added emphasis on heavier weights or higher resistance, considering men's physiological composition and muscle fiber distribution.

Friday: Moderate Aerobic Exercise

60 minutes of brisk walking, light jogging, or cycling. Men may need longer durations of moderate exercise to reach the health benefits observed in women with less time.

Sunday: Mixed Activity

Combination of a 30-minute vigorous activity (e.g., team sports, intensive hiking) and a 30-minute recovery activity like stretching or foam rolling for balanced recovery.

For Women:

Monday: Moderate Aerobic Exercise

30 minutes of brisk walking or cycling. Women can achieve significant benefits from moderate aerobic activities and may not need to engage as long as men to see health improvements.

Wednesday: Strength Training

20 minutes focusing on major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Studies suggest women see faster and bigger gains in muscle strength, allowing for shorter yet effective strength training sessions.

Friday: Vigorous Aerobic Exercise

30 minutes of a spinning class or high-intensity interval training (HIIT). Women can meet the recommended benefits with less vigorous exercise time compared to men.

Sunday: Leisure Activity

Engage in a leisurely physical activity such as yoga, swimming, or a long walk for mental health and recovery.

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These regimes are designed to encapsulate a variety of exercises that cater to the general findings from the studies, with women benefiting from shorter durations and men potentially requiring more time to achieve similar health outcomes. Both routines include days for recovery and lighter activities to ensure overall well-being and prevent overtraining.

Note: It's important to tailor any fitness regime to individual needs, preferences, and medical advice. Starting any new exercise program should ideally involve consultation with a healthcare provider, especially for those with pre-existing health conditions.