Do women recover faster from training?

Sources:

Yes, evidence suggests that women may recover faster from training compared to men. Dr. Layne Norton explains that relative to their starting lean mass, women can gain the same amount of muscle and strength as men. Interestingly, women appear to recover more quickly from resistance training in terms of delayed onset muscle soreness and strength recovery between sessions 1 .

Further, Dr. Elly Michelle notes that during the follicular phase of the menstrual cycle, when estrogen is rising, women can handle training volume and intensity better, leading to improved recovery and muscle adaptation. Conversely, during the luteal phase, higher progesterone levels make them more stress-sensitive, requiring more rest and recovery 2 .

Overall, these findings highlight both a general faster recovery in women and the influence of hormonal cycles on training adaptability.

Women and Muscle Growth

Layne Norton, PhD, discusses the misconception that women cannot gain as much muscle as men. He explains that, relative to their starting lean mass, women can actually gain the same amount of muscle and strength as men. He also mentions that women may recover faster from resistance training and highlights the importance of autoregulation in programming.

The Neuro Experience with Louisa Nicola

Skeletal Muscle & Fat Loss for Longevity with Layne Norton, PhD
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