tolkien elves were not effeminate, they were noble and refined. that just seem effeminate to barbaric brainlets
A single tolkien elf is just a tall human that doesn't age.
Elves in Tolkien's legendarium are like the elves of Celtic mythology, in the sense that they are better than humans in pretty much anything (more beautiful, more intelligent, more skillful, more noble and possessing stronger will and physical abilities).
Yep, taller means bigger so stronger. The structure is the same, it just change the scale and the spirit connection. Long life means better skill, the sight is better from the birth.
Dwarves have different structure. More than orcs. Orcs have a twisted human/elf structure dwarves instead are famous for their resilience, there is a quote about orcs train to be resilient as dwarves. It means dwarves have something similar of chimps that are smaller than humans but have more dense muscles. They aren't human at all while elves, hobbits and men have stronget ties.
No idea where uruk-hai get their ability to march tireless outmarching even the fellowship.