It has been commonly observed that women tend to do more lower-body workouts in the gym than upper-body exercises. This leads to speculations that women possess more lower body strength, and possibly a gender predisposition makes it easier for them to build muscles in the lower body.
Are these mere speculations or do they have scientific backing? Experts explain the physiological or biological traits that give women more muscle composition in the lower body while emphasizing that with training, they can build both lower and upper body strength in a balanced manner.
Do women have more strength in the lower body compared to the upper body?
Historically, especially in India, certain tasks or chores, like drawing and carrying water, were typically done by women. Even feminine artistic pursuits, like classical dance, emphasized lower body strength, flexibility and agility. Besides, women have lesser lean muscle mass in the upper body. Women have wider hips to support childbirth and a larger group of muscles in the lower body, making it easier to work on and develop lower body strength. Aparna Chandran, a certified personal trainer and nutritionist from Chennai, explains, “The thigh muscles are larger than biceps or triceps. As a result, it can channel more force and expend more energy and power.” However, she adds, “There is no scientific evidence to say that women have more strength in the lower body than the upper body — it totally depends on their training and relative strength,” she insists.
Stating her own example, Chandran explains she personally prefers lower body workouts because her legs were always her strong point. “I have very long legs which makes it easier for me to work them out and build muscles than my upper body. I need to train twice as much to get the same amount of strength in my upper body as my lower body,” she says. This holds true even for men who tend to focus and build on their strongest parts more.
Physiology apart, sociocultural factors, stigmas and aesthetic norms prevent women from lifting to tone or build the upper body muscles. Besides, some people believe that upper-body workouts can lead to a bulky look and masculine traits in women, thus turning their focus to toning the legs and gluteal muscles. “Societal norms and perceptions have historically limited opportunities for women to develop upper body strength to the same extent,” adds Daniella Gomes, a fitness coach from Mumbai.
Focus both on the upper and lower body
While working out, it is important to focus on both the upper and lower body to avoid muscle imbalance. When you focus on training and strengthening the lower body alone, it can make you look imbalanced and eventually lead to upper body injuries.
Experts share that despite bodily asymmetry and the fact that one side of the body is dominant, one should not set the stage for muscle imbalance by not training one body part enough. Chandran suggests, “Do exercises that help in everyday life. Training the lower body helps in activities like walking, running and climbing, while the upper body helps push, pull and lift objects.” The focus of training should be to ring in holistic fitness including building overall strength in the body. That would also require one to address different components of fitness such as strength, endurance, cardio, flexibility, and body fat percentage.
Takeaways
- Biological factors such as a higher percentage of type 1 muscle fibers make it easy for women to channel more force in the lower body.
- There is no scientific evidence to say that women have more strength in the lower body than upper body. It depends on training, say experts.
- While working out, it is important to focus on both your upper and lower body to avoid muscle imbalance.
