TRAINING PRINCIPLES
Training for women
Light weights and high reps get recommended as the women's version of lifting. Here's whether the research backs that.
The short answer
There's very little basis for building programs differently by sex. Tailrep's programs aren't split that way either.
What the research shows
- Refalo et al.'s (2025) Bayesian meta-analysis found relative increases in muscle size comparable between sexes. Absolute increases slightly favored males (SMD 0.19), mainly in the upper body.
- In the same analysis, type II fiber hypertrophy was similar between sexes.
- Molinari et al.'s (2024) meta-analysis in young women found the same pattern seen in men: more training volume, greater improvements in lean mass, strength, and body fat percentage.
How to apply it
- The research gives no reason to prescribe lighter loads and higher reps by sex. The same principles apply
- Absolute upper-body gains differ more between people, so compare against your own past numbers rather than anyone else's
- If you want to emphasize legs or glutes, adjust the exercise mix. The principles themselves don't change
References
Limits of this evidence, Participants in this literature are predominantly male (79% in Pelland et al. 2026), and studies in women remain limited. Whether to adjust training around the menstrual cycle also isn't settled.
Refalo MC, et al. (2025) PeerJ
Sex differences in absolute and relative changes in muscle size following resistance training in healthy adults: a systematic review with Bayesian meta-analysis
Molinari T, et al. (2024) Journal of Strength and Conditioning Research
Moderators of Resistance Training Effects in Healthy Young Women: A Systematic Review and Meta-analysis