Fitness
Women gain twice the benefits from exercise than men, study shows
New research finds that women derive greater benefits when it comes to reducing cardiovascular and all-cause mortality risk from doing the same amount of physical activity as men.
In a study published in the Journal of the American College of Cardiology, 412,423 US adults (55% female, age 44 ± 17 years) were examined from 1997 – 2019 by a team from institutions including the School of Clinical Medicine, Tsinghua University, Beijing and Smidt Heart Institute, Cedars-Sinai Medical Centre, Los Angeles.
Participants provided data on their exercise habits, and their levels of aerobic physical activity and strength training were measured. The variables of frequency, duration, intensity and type were taken into account.
What were the benefits for women compared to for men?
The results showed that both men and women saw the maximum benefits at around 300 minutes per week of moderate-to-vigorous physical activity, like rope jumping, plateauing afterwards, but that women experienced more benefits in half the time.
Men experienced an 18% risk reduction in all-cause mortality for this duration. By contrast, women experienced the same gain in under half the time, at 140 minutes per week, continuing to benefit with increasing minutes of exercise. At 300 minutes per week, they had a 24% lower risk of premature death from any cause.
Women who were regular exercisers were also 36% less likely to have a heart attack, stroke or other cardiovascular incident compared with non-exercisers; for men, the difference in risk between the active and inactive was less than half that of women’s, at just 14%.
Strength training
When it came to strength training, men who did three sessions per week saw their risk of death fall by 14%, whereas women saw the same benefits from just one session. When women also did three sessions per week, their risk was reduced by almost double compared to that of men.
Vigorous physical activity
The greatest sex difference was seen in vigorous physical activity, such as running or swimming, with men achieving a 19% lower risk in all-cause mortality after engaging in 110 minutes a week of this type of exercise, while women saw the same gains after only 57 minutes a week. Moreover, for women, the 110 minutes a week were associated with a 24% lower mortality risk.
Moderate physical activity
For men engaging in moderate activity, like cycling or brisk walking, they saw the greatest benefits at 90 minutes a week, with a 20% lowered risk, whereas women achieved the same advantages at 50 minutes per week, and saw 24% reduction at 90 minutes.
‘Our study…encourages women who may not be getting enough exercise for various reasons, that even relatively small amounts of exercise can provide significant benefits,’ Dr Hongwei Ji, co-author of the study from the Affiliated Hospital of Qingdao University, said to The Guardian.
‘The 300-minute threshold is where we observed the greatest benefits, but statistically significant sex differences emerge with even smaller doses,’ continued Ji.
Prof Emmanuel Stamatakis, of the University of Sydney, who was not involved in the study, also suggested to The Guardian that it was likely that the different responses were because ‘physical effort women make for a given physical task is higher than in men.’ He also thought that the study’s results highlighted differences in skeletal muscle composition between the sexes.
Similarly, the authors suggested to The Telegraph that, since men generally have greater lung capacity, larger hearts and greater muscle mass, women may have to work harder in terms of respiration, metabolism and strength to perform the same movements, hence the increased benefits.
Dr Martha Gulati, director of Preventive Cardiology at the Smidt Heart Institute told The Times: ‘The beauty of this study is learning that women can get more out of each minute of moderate to vigorous activity than men do.’
How much exercise should I be doing?
The NHS recommends that adults aged 19-64 should do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous activity. They advise that adults aim to do strengthening activities that work all your major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days.
However, research shows that women consistently engage in less moderate-to-physical activity than their male counterparts, with the far-reaching health consequences of cardiovascular diseases, type 2 diabetes and cancer.
Become a member of the Women’s Health Collective and get full access to the Women’s Health app, available to download on Google Play and the App Store, to get the latest celebrity-inspired workouts and fitness content.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
If you’ve been faithfully logging your 30 minutes of moderate exercise most days of the week, you’re getting the recommended weekly about of cardio. But a new study1 suggests that for women in midlife, that standard benchmark may not be moving the needle on cardiovascular fitness as much as we’ve assumed. Here’s what you need to know.
EL MONTE, Calif. (KABC) — A boutique fitness gym in the San Gabriel Valley is focused on women’s empowerment, offering everything from dance fitness to pilates, yoga, zumba and circuit training. It’s called “Beastin Beauties” in El Monte.
“ Boutique fitness spaces here, it doesn’t exist here, so I needed to have this for the people in my community here, where I grew up,” said owner Jay Armada.
Members love working on their health and fitness alongside other women.
“You walk in and you feel like you’re able to let loose and inhibit it in a way that you don’t find in other places,” said member Esmeralda Cabral.
“It takes away the stresses of being in a space where you may feel judgment from others. And there’s a certain level of comfort as a woman that you wanna be able, especially if you’re starting a health journey or you’re reigniting it, you wanna have the comfort of being around under supportive women,” said member Ruby Rose Yepez, who also teaches yoga at the studio.
Women empowerment has been the theme all along, from Jay’s humble beginnings…
“ I want people to feel what I felt when I was going through my own journey. I had lost ninety-three pounds in a whole year and I just wanted everyone to feel that,” said Armada.
…to a huge setback in 2020 when the gym’s previous location burned down in a fire.
“ I thought I didn’t wanna do it anymore. Maybe it was a sign from God that you should just quit. But my community held me up and they just really made me believe in it again,” said Armada.
Now, her business is thriving, and she was just named the city’s Woman of the Year!
“ Community and connection here in this space is super, super important. Jay is not just about bringing people here for health. She brings people here to build the connections so that they feel that they’re part of a community,” said Yepez.
“You build a connection without even really trying. You’re all experiencing the same moments together. There’s always just so much fun happening,” said Cabral.
Copyright © 2026 KABC Television, LLC. All rights reserved.
-
News17 minutes agoCalifornia’s primary for governor is undecided as candidates vie to be in the top two
-
Los Angeles, Ca2 hours agoCalifornia primary election results: governor and L.A. mayor races
-
Detroit, MI2 hours agoAnother bribery scandal hits Detroit. It involves the People Mover
-
San Francisco, CA2 hours agoWhat’s Worth More Than Cash in San Francisco Real Estate? Anthropic Stock
-
Dallas, TX2 hours agoDallas weighs $500 million‑plus repair plans as City Hall’s future comes up for debate
-
Miami, FL2 hours agoMiami biotech executive was followed into his condo by man who allegedly threw him from 25th floor
-
Boston, MA2 hours agoWhat a World Cup ‘fan zone’ is and what Boston fans can expect in 2026
-
Denver, CO3 hours agoDefensive lineman Jordan Miller has a tough battle to make the Broncos’ final 53-man roster
