Pushups: Understanding Why They're Harder for Women and How to Master Them

Why are pushups hard for girls?

While pushups can be challenging for individuals across all genders, biological and physiological differences, particularly in body composition and upper body muscle distribution, often contribute to women finding the exercise more difficult on average than men.

Understanding the Biomechanical Demands of a Pushup

A pushup is a fundamental compound exercise that primarily targets the pectoralis major (chest), deltoids (shoulders), and triceps brachii (back of the upper arm), while also engaging the core musculature for stability. It requires pushing your body weight against gravity, making it a measure of relative upper body strength—that is, strength relative to one's own body mass.

Key Physiological Differences

The primary reasons why pushups may present a greater challenge for women are rooted in average biological differences between sexes, which influence strength and body mechanics.

• Average Body Composition:

  • Higher Relative Body Fat: On average, adult women carry a higher percentage of body fat compared to men, even at similar fitness levels. While essential for hormonal health, this higher fat mass contributes to overall body weight without directly contributing to muscle strength. This means women are often lifting a greater proportion of non-contractile tissue during a pushup.
  • Lower Relative Muscle Mass: Conversely, men typically have a higher average percentage of lean muscle mass, particularly in the upper body, due to hormonal differences (e.g., higher testosterone levels). This translates to a naturally greater capacity for developing muscle size and strength in the chest, shoulders, and triceps—the prime movers in a pushup.

• Muscle Distribution:

  • Upper Body Strength Disparity: While women are capable of developing significant strength, studies consistently show that, on average, women possess approximately 40-60% of the upper body strength of men, but about 70-75% of their lower body strength. This disproportionate upper body strength can make exercises like pushups, which are heavily reliant on the chest, shoulders, and triceps, more challenging.
  • Strength-to-Weight Ratio: The combination of higher average body fat and lower average upper body muscle mass means women often have a lower upper-body strength-to-total-body-weight ratio. This ratio is crucial for bodyweight exercises, as it dictates how much strength is needed to move one's own mass.

• Hormonal Influences:

  • Testosterone's Role: Testosterone is a key anabolic hormone that plays a significant role in muscle protein synthesis and muscle mass development. Men generally have significantly higher circulating levels of testosterone than women, contributing to greater potential for muscle hypertrophy and strength gains, especially in the upper body.

Biomechanical and Training Considerations

Beyond physiological averages, other factors can influence pushup performance:

• Leverage and Proportions: While less impactful than strength, slight differences in limb length or torso proportions can subtly alter the leverages involved in a pushup. However, these are minor compared to strength differences.
• Training History and Cultural Factors: Historically, and even currently in some contexts, girls and women may have been less encouraged or exposed to upper body strength training from a young age compared to boys and men. This can lead to less developed foundational strength, making bodyweight exercises like pushups seem inherently more difficult when starting. However, this is a modifiable factor through consistent training.
• Motor Unit Recruitment and Neuromuscular Efficiency: Like any skill, the ability to perform a pushup improves with practice. Consistent training enhances neuromuscular efficiency—the brain's ability to effectively recruit and coordinate muscle fibers. If someone has less experience with upper body pushing movements, their initial motor unit recruitment might be less efficient, contributing to perceived difficulty.

Strategies for Achieving a Full Pushup

Understanding these factors is not a limitation, but rather a guide for effective training. Achieving a full pushup is highly attainable for women through progressive and consistent training.

• Start with Regressions:
  • Wall Pushups: Lean against a wall. The closer your feet are to the wall, the easier it is.
  • Incline Pushups: Use a stable elevated surface (e.g., a sturdy bench, counter, or steps). The higher the incline, the easier the exercise. Gradually lower the incline as strength improves.
  • Knee Pushups: Perform a pushup with your knees on the ground, ensuring your body forms a straight line from head to knees. Avoid hinging at the hips.
• Focus on Eccentric Strength (Negatives): Start in the top position of a full pushup and slowly lower yourself to the ground with control. This builds strength in the lowering (eccentric) phase, which is crucial for the full movement.
• Strengthen Supporting Muscles:
  • Chest: Dumbbell chest press, pushup variations.
  • Shoulders: Overhead press, lateral raises.
  • Triceps: Triceps extensions, close-grip pushups.
  • Core: Planks, bird-dog, dead bug exercises to build a stable foundation.
• Consistency and Progression: Regular practice (2-3 times per week) and gradual progression are key. As you get stronger, move from easier regressions to more challenging ones until you can perform a full pushup with good form.

In conclusion, while biological differences in body composition and muscle distribution can make pushups, on average, more challenging for women initially, it is crucial to emphasize that this exercise is entirely achievable with dedicated and progressive training. Focus on building foundational strength and mastering proper form through regressions to unlock this highly effective bodyweight exercise.