How Puberty Shapes Movement: The Key Differences Between Men and Women
Before puberty, boys and girls move and perform in sports in very similar ways. Strength, speed, and movement mechanics are almost identical. But once puberty hits, everything changes. The differences in muscle composition, body structure, and movement mechanics begin to emerge, shaping how men and women perform athletically.
Muscle Morphology: Power vs. Endurance
One of the biggest differences post-puberty is muscle fiber composition. Men naturally develop more fast-twitch muscle fibers, giving them an advantage in power-based and anaerobic activities like sprinting, jumping, and explosive strength movements. Women, on the other hand, have a higher percentage of slow-twitch fibers, meaning they are naturally more endurance-focused, with better oxygen consumption and resilience to oxidative stress.
These changes happen as sex hormones—testosterone in men and estrogen in women—start to shape the body. Testosterone increases lean muscle mass, speed, and aggression, while estrogen shifts body composition, increases fat storage, and influences movement patterns.
The Impact of Wider Hips on Movement
For women, one of the biggest structural changes is hip widening. This occurs due to the XX chromosome and the body’s preparation for pregnancy and childbirth. But in the world of sports, this has a major impact on how women move.
Lower center of gravity – A shift from a more balanced center of gravity to one lower in the body makes movement feel different.
Increased Q-Angle – The widening of the hips changes the angle at which the femur meets the knee. This affects running mechanics, jumping, and landing.
Quad Dominance – With the shift in biomechanics, women naturally rely more on their quadriceps rather than their glutes and hamstrings. This can lead to inefficient movement patterns and a higher risk of knee injuries.
The Puberty Challenge in Sport
For many young female athletes, puberty can feel like an athletic setback. Movements that once felt effortless—running, jumping, landing—suddenly feel harder. Technique naturally changes, and without proper training, confidence can take a hit.
Training to Adapt
The good news? With the right training, girls can work through these changes and maintain (or even improve) their athleticism. Key areas of focus should include:
Glute and hamstring activation to counteract quad dominance.
Strength training to support knee stability and reduce injury risk.
Proper movement mechanics to adjust to new postural and structural changes.
Understanding these differences isn’t about limiting potential—it’s about training smarter. By recognizing how puberty affects movement, we can help both men and women perform at their best, injury-free.