The age-old debate. Not quite Mars vs. Venus, but certainly close: when it comes to exercise, who needs more of it—men or women? Before you grab your yoga mat in protest or flex your gym gains in defense, let’s take a breath (preferably post-cardio) and consider the question with a splash of science.

On one hand, men often lumber into gyms like it's a second job, bench-pressing their stress away and claiming victory over gravity. Their cholesterol levels and growing dad bods might agree—they need the reps. On the other hand, women juggle high-stress multitasking marathons from dawn till bedtime, with hormones, bone density, and societal expectations often working overtime. Add to that the fact that women are statistically more likely to sign up for fitness classes, follow routines, and actually read the nutrition labels, and the plot thickens.

But is the need determined by biology, lifestyle, or whose most likely to run from their responsibilities via treadmill? Do men need more exercise because they’re more prone to heart disease? Or do women, with their higher risk of osteoporosis and slower metabolic rate, actually draw the shorter straw in the gym game?

Study finds why workout requirements differ in men and women
A study published in 2024, managed to bridge the gap between the genders when it comes to exercise.

Researchers examined U.S. adults and found some clear differences between men and women when it comes to how exercise affects lifespan. Both men and women got the most benefit from doing 300 minutes of moderate to vigorous aerobic activity per week. But here’s the kicker: women saw a 24% drop in risk of death, while men only saw an 18% drop. And no matter how you measured it—whether by how often, how long, or how intense the workouts were—women consistently got more out of exercise than men did.

Exercise is one of the best things you can do for your heart—and it turns out, it helps men and women in slightly different ways.

For both sexes, regular physical activity keeps your heart strong, improves blood flow, and lowers the risk of heart disease, stroke, and even early death. But recent studies show women might get more bang for their buck when it comes to exercise and heart health. For example, women who do 300 minutes of moderate to vigorous aerobic activity per week see a bigger drop in the risk of dying from heart issues than men doing the same amount.

That doesn’t mean men don’t benefit—they absolutely do. Exercise helps reduce belly fat, lowers blood pressure, improves cholesterol, and manages stress, which are all key for a healthy heart. But for women, the same workout seems to work a bit harder, possibly because of differences in hormones, fat distribution, or how their bodies respond to stress and recovery.

Muscle-strengthening exercises also matter for both men and women. Lifting weights, using resistance bands, or even bodyweight exercises like squats or pushups help protect the heart by improving metabolism, supporting healthy blood sugar levels, and maintaining a healthy weight.

The trick is consistency. You don’t need to run marathons or spend hours in the gym. Brisk walking, dancing, cycling, swimming—even heavy cleaning—can all count. Just get your heart rate up, move regularly, and try to mix aerobic (cardio) with strength training.

Bottom line: both men and women benefit from staying active, but women may enjoy even stronger heart-protective effects. So whether you're a guy or a gal, consider exercise your daily dose of heart medicine—just without the prescription bottle.

"Women compared with men derived greater gains in all-cause and cardiovascular mortality risk reduction from equivalent doses of leisure-time physical activity. These findings could enhance efforts to close the “gender gap” by motivating especially women to engage in any regular leisure-time physical activity," the researchers have said.