Originally published in Woman's World.
When you walk into a gym or scroll through fitness advice online, it’s easy to assume the information applies equally to everyone. But the truth is, most exercise science has been built around men’s bodies, not women’s.
Corey Shader, a Portland-based Strength & Conditioning Coach, says this gender gap in research affects everything from recovery times to supplement dosages. The problem? If women train with male-focused guidelines, they may be setting themselves up for slower progress—or even injury.
Discover why the bias exists, how it impacts training outcomes, and what both women and men can do to train smarter in today’s one-size-fits-all fitness landscape.
The Gender Gap in Fitness Research
Women are significantly underrepresented in sports and exercise science research. Studies suggest that over 70% of exercise science focuses on male test subjects. Researchers have preferred male test subjects due to fewer hormonal fluctuations, particularly avoiding the perceived complexity of the menstrual cycle. However, this outdated thinking has created a lopsided body of research and leaves a huge knowledge gap that still influences workout plans, supplement protocols, and recovery timelines. (1)
The truth is, women’s bodies aren’t just smaller versions of men’s. Hormonal cycles, muscle fiber makeup, fat distribution, and metabolism differ significantly. Ignoring these differences can mean working harder for fewer results.
Key Differences That Affect Training
- Recovery and Fatigue
Research suggests women tend to recover faster between sets than men, possibly due to a higher percentage of type I (slow-twitch) muscle fibers and differences in fatigue-related metabolites. However, women may take longer to fully bounce back from intense training blocks, especially when programs don’t account for hormonal phases. (2, 3, 4)
Corey Shader’s Tip: If you feel ready to go again quickly during strength training, shorten your rest intervals to increase training density.
2. Strength Gains
While men typically gain muscle mass more quickly due to higher testosterone levels, women often build superior muscular endurance. Moderate weights, higher rep ranges, and shorter rest periods can be especially effective for women.
3. Nutrition and Supplement Needs
With countless options on the market, figuring out the right dose for supplements like protein powders and pre-workouts can be tricky. Women may find that starting with smaller amounts delivers better results.
Corey Shader’s Tip: Base supplement dosing on body weight or lean mass, not standard serving sizes.
4. Metabolic Differences
Women tend to burn more fat during exercise and rely more on carbohydrates during recovery. This means post-workout meals should replenish carbohydrates as well as protein.
How Women Can Train Smarter
Corey Shader believes every woman should tailor her workouts—not follow cookie-cutter “bro science.” He shares, “Regardless of your gender and sports experience, the key is to listen to your body and apply training principles in a way that aligns with your physiology—not just what’s trending online.”
Here are four ways to adjust your approach:
- Track Your Cycle and Energy
Noticing trends in strength, recovery, and energy across your cycle can help fine-tune workouts. - Question Generic Plans
Stick with evidence-based basics: progressive overload, good form, and planned recovery. - Adjust Volume and Intensity
Women often thrive with higher training volume but lower absolute loads. - Be Supplement-Savvy
Choose products and dosages that fit you, not the average male athlete.
Why This Matters
For decades, the fitness industry has operated in a “default male” setting. As a result, many women unknowingly train with systems that don’t fully support their progress—or worse, leave them discouraged and burned out.
As Corey Shader often reminds his clients: “Train hard. Recover smart. Stay disciplined. But above all—train for you.”
Everyone deserves an effective, sustainable training approach that’s aligned with their unique physiology. Fitness shouldn’t be about conforming to outdated models—it should be about discovering what works best for your body and lifestyle.
What’s Next?
It’s time for the industry—and for individuals—to demand more inclusive research, challenge outdated assumptions, and prioritize education over aesthetics.
Fitness coach Corey Shader shares, “As trainers, lifters, and learners, we all have a role in building smarter, more effective systems. And it starts with asking better questions, listening to our bodies, and rejecting the idea that there’s only one “right” way to train.”
Corey Shader continues to advocate for accessible, science-informed training that empowers every body. By addressing the gaps in research and adjusting for real-world differences, people can all train stronger—and smarter—together.
About Corey Shader
Corey Shader is a Strength & Conditioning Coach based in Portland, working with fitness enthusiasts of all ages, from older adults staying active to teenagers starting their fitness journey. Corey Shader has four years of experience and specializes in strength training, injury prevention, and functional fitness, emphasizing consistency and smart recovery for long-term success. “Stay strong. Keep it simple.”
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This article is for informational purposes only and does not substitute for professional medical advice. If you are seeking medical advice, diagnosis or treatment, please consult a medical professional or healthcare provider.
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