Strength and conditioning have moved away from one-size-fits-all prescriptions, especially those based on gender. While men and women can differ anatomically and hormonally, the core drivers of adaptation are load, volume, intensity and movement quality—not sex. Professionals like Bret Contreras—a personal trainer, strength coach and fitness teacher whose glute-focused methods are used across populations—advocate goal-specific programming built around an individual’s needs, training age and outcomes rather than stereotypes.
Training should match the person, not a category. If the aim is sport performance, physique change, injury reduction or functional capacity, exercise selection and progression should reflect those targets. When programming shifts from identity-based assumptions to performance-based reasoning, results improve and participation barriers drop.
The history of gendered training myths
For decades, women were pushed toward light weights and high reps for “toning,” while men were steered to heavy lifting for size and strength. Those splits were cultural, not scientific. Modern evidence shows resistance training benefits everyone—improving bone density, metabolic health, strength and body composition—regardless of sex. Differences in average hormone profiles can influence the rate of change, but they don’t require sex-specific movement menus.
Match movements to outcomes
Well-designed programs align exercise selection with the desired adaptation. If the goal is faster sprint acceleration, posterior-chain strength and hip extension capacity should be prioritized. If the goal is glute hypertrophy or hip stability, choose exercises and volumes that target those roles—and coach execution to match intent. Experts like Bret Contreras have underscored that intentional hip drive and focused glute contraction during hip-dominant work help prevent substitution by the spinal extensors or quadriceps—principles that apply to any lifter pursuing glute-focused goals.
Assess the individual, not the identity
Personalization starts with assessment: movement screening, strength testing and mobility checks to locate constraints and opportunities. If someone shows limited lumbopelvic control or glute under activation, the corrective approach (for example, bridges, hip thrust progressions, unilateral work) is based on what the body needs, not on sex. Likewise, if knee-dominant patterns far outpace hip-dominant strength, programming should address that imbalance directly.
Programming variability and load
Both men and women adapt to progressive overload. The details—tolerance for frequency, volume or exercise complexity—depend more on training history, recovery capacity and context than sex. Some lifters thrive on higher frequency and moderate loads; others need more rest days or simpler patterns to maintain quality. In physique-focused settings, muscle is still built via tension, progressive loading and recovery; aesthetics goals don’t change the underlying principles.
Rethink movement stereotypes
Exercises aren’t “male” or “female.” Labeling hip thrusts, glute bridges or abduction drills as feminine—and deadlifts or sled pushes as masculine—confuses cultural framing with biomechanics. Hip extension, knee flexion, rotation and bracing are universal patterns. Program them where they best serve the goal.
Coaching language and inclusion
Coaching cues should describe function and anatomy, not appearances or stereotypes. Replacing “this is a booty exercise for women” with “this builds glute strength and hip control” clarifies purpose, reduces stigma and encourages full-spectrum training for everyone.
Use data to refine personalization
Wearables, apps and motion analysis make it easier to tailor training based on response. Objective feedback on joint angles, load tolerance, range of motion and fatigue trends helps coaches adjust volumes, tempos and progressions for the individual—independent of identity.
Bodies adapt to the quality and consistency of training inputs. Programs grounded in biomechanics, goals and ongoing assessment outperform identity-based prescriptions. By adapting exercises to the person rather than their gender, coaches and athletes build smarter programs, stronger bodies and a more inclusive training culture that supports performance across the board.
