An Exercise Physio on How to Build Lasting Muscle
Physio, Tia Jupp breaks down the science behind hormones, biology and your cycle’s part to play in the muscle-building process.
Are you sticking to a fitness regime your male PT swears by, yet to yield results? Or perhaps you’ve turned to your own research, only to find your TikTok algorithm isn’t quite the coach you hoped for.
The unfortunate reality is that women’s bodies don’t play by the same rulebook as men’s.
Nonetheless, studies have found that the majority of fitness programs continue to hinge on male-centric research. (Pandit, A et al. 2023).
As clinical trials continue to fetishise the male standard, women have been forced to make do with the one-size-fits-all approach. According to an Optimal survey, 54% of women are unsure how their bodies differ from men’s. Research shows that our fluctuating hormones and unique physiology call for holistic, personalised training approaches.
Accredited exercise physiologist, Tia Jupp, distils the biological science into actionable tips, so you can train smarter, build lasting muscle and work with your body, not against it.
How are men and women different?
For starters, men have testosterone, which makes muscle-building and bone density management far simpler. This male hormone boosts muscle growth and bone density by speeding up protein synthesis, making it easier for men to build and recover muscle. In contrast, estrogen and progesterone support slower, more sustained muscle development in women. “Women never have a sustained hormone level because our body goes through four stages in a menstrual cycle.” Says Tia. “Men work on a 24-hour cycle, so their hormone peaks throughout the day, making it easier for them to sustain consistency.”
Think of male hormones like the sun’s daily cycle. Predictable and steady, rising and setting routinely every day without fail. Female hormones are like the moon’s phases, shifting over a 28-day cycle. Just as the moon moves from new to full, and through each quarter, estrogen and progesterone follow an ever-changing, rhythmic dance, which is often unpredictable and dynamic. Because of this, the physiologist recommends that women train smarter, not harder, because of how their hormones fluctuate. For women training more than 2-3 times per week, creating a bespoke, cycle-synced fitness plan will deliver optimal results.
“Health-specific coaches who tailor the program around your cycle can really help manage your energy levels, going higher intensity one day, and lower for the next.” she says.
“The female body is centred around the reproductive system, whereas men’s physiology evolved to make it simpler for them to hunt and provide,” says Tia.
“Women store 10% more body fat than men. 15% of it is essential fat which generally congregates around the thighs and hips to protect reproductive organs and provide pregnancy energy. Men store that fat more often in their abdomen, and have more muscle tissue, which is why they can put on more muscle.”
Which exercises does Tia recommend?
For those trying to build muscle, Tia says that adding a variety of push and pull movements to your fitness plan is essential.
Push Movements
- Chest and Shoulder Press
- Tricep Extensions
Pull Movements
- Bicep Curls
- Pull-ups
- Rows
Compound movements such as deadlifts, pull-ups and hip-thrusts also work multiple muscle groups unanimously and burn more energy than isolated exercises like kickbacks, bicep curls and leg extensions.
Is there a set and rep sweet spot?
Tia says that working in three set ranges with anything between five and 12 reps is the sweet spot for building muscle. For women aspiring to tone or build hypertrophy, she suggests a 10 to 15 on rep range.
How long should women train for?
“I wouldn’t recommend strength-training in the gym for any longer than one hour, especially if your workout comprises multiple compound movements.” Says Tia.
“Although when it comes to exercise selection, that is solely dependent on what you want to achieve,” says Tia.
Start taking Creatine
Tia also recommends creatine supplementation, noting that a daily dose of 3g can help support muscle recovery, improve retention, and compensate for women’s naturally lower testosterone levels.
“All of our bodies naturally produce creatine, “says Tia. She says our bodies naturally produce creatine, and that an increase in ATP sources (cellular energy from creatine) promotes increased muscle mass and can significantly boost physical endurance.
What are our weaknesses?
The physiologist touches on the serious implications that women are more susceptible to when they overtrain, including a higher risk of injury, RED-S (relative energy deficiency in sport) and amenorrhea (loss of periods). Tia explains that the female body has a harder time coping with excessive physical stress compared to the male body, making it more vulnerable to hormonal imbalances and potentially more severe injuries.
What are our physical strengths?
Although it might seem like women drew the genetic short straw, Tia reminds us of our own physiological advantages.
“A lot of our strength lies in our legs and hips surrounding our reproductive system,” says Tia. This means women naturally possess greater structural strength in the lower body, which makes us well-equipped to build muscle in that area.
Tia's mission to fill in the fitness knowledge gaps lives on through her media start-up, ‘The Health Dictionary’. Through this Instagram community, she works to clear confusion and ease the guilt women often feel when motivation wanes, reminding them that they’re moons, not suns – navigating the ever-shifting phases of womanhood.