New Research Reveals Why Women May Get Fit Faster

For years, the golden rule of fitness has been simple and standardized: aim for at least 150 minutes of moderate exercise per week (according to US Dept of Health). It didn’t matter who you were; this was the universal target for a healthy heart and a long life.

Now, groundbreaking new studies are showing that when it comes to the return on investment for your sweat equity, biological sex plays a massive role.

Research recently published in major scientific journals, including the Journal of the American College of Cardiology (JACC) and research in Nature, indicates that the “one-size-fits-all” approach to exercise guidelines may be obsolete. The findings suggest a fascinating efficiency gap: women may derive significantly greater cardiovascular and longevity benefits from exercise than men, and crucially, they often achieve these results in less time.

Here is a breakdown of what this new data means for your next workout.

What the Research Says: How Exercise Benefits Differ for Men and Women

The newest studies have scrutinized data from decades of health records, and the results are eye-opening for anyone trying to squeeze a workout into a busy schedule.

While current national guidelines recommend that 150-minute threshold for both sexes, the researchers found that women reached peak mortality benefits—essentially maximizing their potential to extend their lifespan through movement—in about half the time required for men.

Furthermore, when comparing men and women performing similar levels of physical activity, the health payoff was markedly different. The data showed that active women saw a substantial 24% reduction in mortality risk from all causes. Men at similar activity levels saw a 15% reduction. While a 15% drop is still an incredible reason to keep hitting the weights, the 24% figure for women suggests much more response to exercise.

Why Women Get a Higher Health Payoff

Why would the female body get a better “deal” on exercise? Scientists believe biology is the driver here.

The primary theory revolves around physiological differences. Researchers suggest these variations may be driven by factors such as estrogen. Estrogen is known to have cardio-protective effects, acting almost like a shield for the heart and blood vessels, keeping them flexible and healthy.

Additionally, there are theories regarding the efficiency of the female cardiovascular system itself. The female body may simply be primed to adapt more quickly to cardiovascular stress, meaning it takes less stimulus (fewer miles on the treadmill, fewer laps in the pool) to trigger the heart-protective adaptations that lead to a longer, healthier life.

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Why This Research Matters

The research from JACC and Nature, research is a game-changer for the fitness industry and public health for several reasons.

First, it paves the way for sex-specific exercise recommendations.

Second, and perhaps most motivating for our gym members, is the concept of “return on investment” (ROI). Despite having a higher physiological ROI on exercise, statistics show that fewer women currently meet minimum activity recommendations than men.

For busy women juggling careers, families, and social lives, knowing that a solid 20-to-30-minute session delivers massive heart health benefits might be the encouragement needed to prioritize gym time and show up consistently.

The Takeaway

Does this mean men should work out more and women should work out less? Not exactly. The goal for everyone is consistent movement.

If you’re a man, know that your 150+ minutes per week are vital for a long, strong life—keep grinding. If you’re a woman, embrace your physiological superpower. Know that every minute you spend lifting, running, or taking a class is giving you an incredible return on investment.

The best workout is still the one you actually do. So, get to the gym and start a free 30 day trial if you haven’t joined already. Every new member receives two free personal training sessions. Take advantage of those benefits!