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Why strength training advice for women is mostly wrong
For years, women were told to train differently because of their hormones. New research suggests the fundamentals of building strength and muscle look remarkably similar across sexes.
For decades, women have been told they need special workout rules. Don’t lift too heavy. Train around your hormones. Change your workouts throughout the month.
The advice seemed logical. Men have substantially higher testosterone levels, a hormone that plays a major role in muscle growth. “Testosterone increases muscle mass in boys, and so you get an adult 20-year-old man and an adult 20-year-old woman, and there’s going to be differences in baseline muscle size and strength,” says Lauren Colenso-Semple, a researcher and science communicator specializing in female physiology and exercise.
___(1)___ a growing body of research suggests those differences may matter less than many people assume once training begins. A 2025 meta-analysis published in PeerJ found that women have a similar capacity for muscle growth, known as hypertrophy, as men. While men typically start with more muscle mass, women make comparable relative gains in muscle mass through resistance training.
Once people start exercising, the sex differences disappear quite quickly: “When you think about lifting weights and the magnitude of muscle size and strength that you can gain in response to training, the trajectory is very, very similar in men and women,” says Semple, a researcher and science specializing in female physiology and exercise.
___(2)___ hormones can influence how exercise feels from day to day, there is little evidence that most women need entirely different training programs to build muscle, strength, or fitness. That matters because resistance training remains one of the most powerful tools for improving cardiovascular health, preserving bone density, and supporting healthy aging.
Available in: https://www.nationalgeographic.com.
Harry and Meghan likely to meet King Charles on UK return in matter of weeks. Available in: https://www.mirror.co.uk.
According to the headline, it is correct to say that:
Mark the prepositon that fills in the gap of the sentence below:
The football game had to be postponed _______ weather conditions.
Mark the correct verb tenses that fill in the gaps of the sentence below:
If Mark _______ a scholarship he _______ to England to improve his English.
“People who live in glass houses should not throw stones.”
What does this proverb mean?
According to the comic strip on the right, Charlie Brown:
Victoria’s visitor economy is worth A$21.7 billion to the state and generates over 210,000 jobs
Victoria is Australia’s leader in the visitor economy, thanks to its world-class events, food and wine scene, and stunning tourist destinations – from pristine beaches to striking landscapes and unique animal encounters. Our state is Australia’s second most visited destination, and one of the fastest growing in Australia – particularly for Asian tourists. Visitors from China drive much of our international visitor and expenditure growth, accounting for more than 33% of international overnight visitor expenditure in Victoria.
Available in: https://liveinmelbourne.vic.gov.au.
According to the text, it is correct to say:
Casita museo del Ratón Perez
Este distinguido roedor, conocedor de la cultura, amante apasionado de los libros y la melodía, siempre se le ve adornado con su característico sombrero de paja, anteojos de montura dorada y una bolsa escarlata repleta de encantamientos. Se le reconoce como el ratón más célebre de Madrid, aquel a quien los peques aguardan con ilusión al perder un diente de leche. En el mismísimo sitio donde residía este icónico personaje, se erige un museo único, inaugurado en honor al cuento que Luis Coloma redactó en 1902 dedicado a Alfonso XIII, por aquel entonces un joven príncipe.
Disponible en: https://www.granpaintballmadrid.es.
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