Do Men Need More Exercise Than Women?

Do Men Need More Exercise Than Women? Exploring the Evidence

We often hear gym-bros boast about “training like a man” or being able to out-lift everyone. But on the flip side, many women are told they need just as much exercise as men — or even more — to be healthy. So which is it? Do men need more exercise than women — or is that a myth?

What the Research Shows

1. A recent meta-analysis in the Journal of the American College of Cardiology found that women required less exercise to achieve the same survival benefits that men achieved with more exercise. Women met major health gains with about 140 minutes of moderate-vigorous activity per week, whereas men needed roughly 300 minutes to see a similar reduction in mortality risk. National Institutes of Health (NIH)+2JACC+2

• Women had up to a 24% reduction in overall mortality with regular aerobic exercise; men had about a 15% reduction. National Institutes of Health (NIH)

• When it came to cardiovascular risk, women saw larger relative benefits from the same or smaller volumes of exercise. Cedars-Sinai+1

2. These findings suggest that women may derive equal or greater benefit from less exercise compared to men — contrary to the idea that men “need more.”

3. On the flip side, physiological and anatomical differences between the sexes indicate that men tend to be larger, carry more muscle mass, have higher lean-body mass, and less body fat on average — which in turn influences their exercise capacity, intensity, and response. PubMed+2PMC+2

• For example, a consensus statement noted that adult males are typically stronger, faster, and more powerful than females of the same age/training status, citing testosterone, muscle mass and other sex-based physiological factors. ACSM

• Another paper noted that because men have more muscle mass and less body fat, the same absolute external workload may produce different internal (physiological) load compared to women. PMC

4. A broader review raised the question of whether “one-size-fits-all” exercise guidelines are really appropriate for both sexes. The authors argued that males and females may gain benefits differently from physical activity depending on mode, intensity, and duration. SciTechnol

5. Some population studies show men report higher levels of moderate-vigorous leisure time physical activity, but at the same time, women may gain more ‘bang-for-the-buck’ in terms of benefit per minute. PMC+1

So What’s the Bottom Line?

Men do not necessarily need more exercise to gain benefit. In fact, women may achieve similar or equivalent health benefits with less exercise volume or lower intensity.

But because of physiological differences (muscle mass, body composition, hormone environment), men may tolerate or require greater intensity or volume if the goal is comparable to elite performance, muscle growth, or very high levels of fitness.

In other words: the why and how of exercise need to be personalized rather than assuming men always need “more.”

If a man is sedentary, overweight, or has metabolic issues, he may need more structured, higher-intensity work than a woman in a similar situation — but that’s due to the root cause (metabolism, body composition, stress) not simply because he’s male.

Root Cause Perspective: What to Consider

From a root-cause health coaching lens, here are key considerations:

Baseline health & physiology: A man with higher lean mass, lower body fat, and healthy hormones will respond differently to exercise than a sedentary man.

Hormonal environment: Testosterone, growth hormone, insulin sensitivity, and body composition all modulate exercise adaptation.

Recovery and stress: Men may push harder, but without appropriate recovery (nervous system down-regulation, sleep, nutrition), the benefits plateau or reverse.

Exercise prescription: Mode (strength vs. aerobic), intensity (moderate vs. vigorous), duration and consistency matter. A man may need higher intensity (e.g., heavy lifting, high-intensity intervals) to achieve optimal adaptations.

Personal goals: Are you exercising for metabolic health, cardiovascular longevity, muscle hypertrophy, or performance? The “need” changes with goal.

Efficiency vs. volume: If you’re busy (hello modern life), then smart exercise is often better than simply doing more — especially when paired with recovery, nutrition and hormone balance.

Practical Recommendations

Men (general health/longevity focus): Aim for ~150-300 minutes of moderate aerobic activity per week + strength training 2-3x/week. But if you’re aiming for muscle gain or fat loss, include 2-4 high-intensity strength sessions + recovery focus.

Women (general health/longevity): ~150 minutes moderate aerobic activity + strength training 1-2x/week may be sufficient for many. But individual context matters — if you have hormone issues, metabolic resistance, or goals beyond general health, the prescription may increase.

Both sexes: Prioritize recovery, sleep, nutrition, hormone balance, and nervous system regulation — because exercise without these is only half the equation.

Tailor your plan: Get your lab work, assess hormone/metabolic profile, muscle/fat composition, and design an exercise plan that fits your body’s unique drivers and limitations.

Final Thoughts

The idea that “men always need more exercise than women” doesn’t hold up uniformly under the research. Women may gain equal or greater benefit with less volume. But men may need higher intensity or volume if they want to optimize performance or body composition — especially when considering muscle mass and metabolic load.

At the end of the day, exercise should be personalized. The root cause of your health, your body’s current state, your goals, and your life constraints all determine the “right” amount and type of movement — not simply your gender.