Why Women May Have A Harder Time Than Men Do Improving Their Body Composition (& What To Do)

It's an all too common scenario: You completely change your diet and start taking three-plus Pilates classes a week yet see no physical change. Meanwhile, you may notice that your [husband, dad, brother, or male co-worker] has muscle definition in their arms or has dropped a pants size after a few weeks of hitting the gym. It's infuriating. 

There are several key differences involved in why men seem to have an easier time gaining muscle and losing fat than women. And while it may be true that some men are able to achieve physical results more quickly (and with seemingly less effort), it's still possible for women to transform their body composition—and even look more toned—with targeted and consistent lifestyle changes. 

Sculpting a toned look involves both building muscle and reducing excess fat to highlight muscle definition. This combination can be more challenging for women. 

Women are programmed to naturally store more fat than men—and they need a higher body fat percentage than men to keep in good health. For men and women with similar heights and weights, women typically carry 10% more fat. 

On the other hand, research shows men have more lean mass1 (a combination of muscle and bone) than women. 

The higher levels of muscle and bone mass in men can give them a metabolic advantage. That's because lean mass burns more calories at rest than fat mass—allowing more wiggle room to create a calorie deficit that helps lose fat. 

While both men and women have testosterone, it's the primary sex hormone for men. 

Testosterone influences the body's ability to grow muscle, burn fat2, and build skeletal (not fat) cells, and men's naturally higher levels can give them a physiological advantage in these areas.

Meanwhile, hormonal changes in women—especially declining estrogen levels during menopause—favor muscle loss, fat gain, and even changes in appetite. 

Many women gain an average of five to 10 pounds during this time. 

Since 19953, expert-led physical activity guidelines have recommended that all adults participate in a minimum of two strength training sessions a week. However, women have traditionally gravitated to more cardio-based exercises. 

Data from 1998 to 2004 found that just 20% of women3 were strength training two or more times a week, and data from 2011 indicate that number is now up to 24.5%. 

Research indicates that women have been conditioned to avoid perceived "masculine" activities (weight training) in favor of more "feminine" ones like aerobics classes or cardio machines for fear of looking too bulky.