Over an 8-week training program targeting the elbow flexors, untrained females performed more total resistance exercise volume than untrained males, but both groups showed similar increases in muscle...

We analyzed one study and found that over an 8-week resistance training program targeting the elbow flexors, untrained females performed more total training volume than untrained males, yet both groups ended up with similar gains in muscle thickness and strength [1]. This suggests that when training volume differs between sexes, females may still achieve comparable strength and muscle growth outcomes. We did not find any studies that contradicted this observation. What we’ve found so far leans toward the idea that females, even when starting with lower baseline volume, can match male gains in muscle size and strength under similar training conditions — but this is based on a single study focused on one muscle group in untrained individuals. We don’t yet know if this pattern holds for trained people, other muscle groups, or longer training periods. The evidence we’ve reviewed is limited in scope, and more research would help clarify whether these findings apply more broadly. For now, if you’re a woman starting resistance training, you can expect to build strength and muscle at a rate similar to men, even if you’re doing more total work — but individual results will vary based on many factors, including diet, sleep, and consistency.