# @mackinprof on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DKuLQWQM8KH
- **Gondola URL:** https://gondola.cc/posts/59739545-mackinprof-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/e4dd17725b.jpg
- **Posted:** 2025-06-10T13:13:01.000+00:00
- **Account Owner:** Stuart Phillips (@mackinprof) — https://gondola.cc/mackinprof

## Caption

Muscle Growth: Men vs Women, Young vs Old — Who Builds More?
The truth: When it comes to relative muscle growth (% gain from baseline), men and women—and younger and older adults—gain muscle at similar rates when training the same way.
💪 A recent Bayesian meta-analysis of 29 studies found no significant sex difference in relative hypertrophy—both men and women increased muscle size by ~10% on average with resistance training (RT).
🧓👩‍🦳 A separate meta-analysis in older adults confirmed the same: men gained more absolute muscle, but relative increases were similar in muscle size and performance.
🔬 So what drives muscle growth? The mechanical load from training. And if protein needs are met (≥ 1.2 and up to 1.6 g/kg/day), timing or pre-exercise intake doesn't matter for hypertrophy gains. Nobody’s hypothalamus is sginalling a strvation state and lean mass is NOT the first thing to go! Women burn fat (and they do it was better than men!
✨ In short: Muscle doesn’t care about your sex or age (or your pre-exercise protein)—it responds to load.
Citations:
Refalo et al., 2025. PeerJ. DOI: 10.7717/peerj.19042
Hawley et al., 2023. Ageing Research Reviews. DOI: 10.1016/j.arr.2023.102023
Roberts et al., 2020. J Strength Cond Res. PMID: 32049773.  #ResistanceTraining #MuscleGrowth #Hypertrophy #WomenWhoLift #OlderAdultsFitness #ExerciseScience #EqualGains #StrengthTraining #ScienceBasedFitness #MuscleMass #ProteinIntake #TrainingAdaptations #MetaAnalysis #McMasterResearch #ExerciseMetabolismResearchGroup #McMasterU #AgeIsNotABarrier #TrainSmart #NoNonsenseFitness #EvidenceBasedTraining

## Stats

- **Views:** 3,498
- **Likes:** 832
- **Shares:** 0
- **Comments:** 91

## Tags

musclegrowth, sciencebasedfitness, resistancetraining, equalgains, trainsmart, exercisescience, olderadultsfitness, mcmasterresearch, metaanalysis, evidencebasedtraining, exercisemetabolismresearchgroup, mcmasteru, proteinintake, strengthtraining, musclemass, hypertrophy, ageisnotabarrier, trainingadaptations, womenwholift, nononsensefitness

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