12 Science-Backed Ways Women Should Train

Summary

This video challenges traditional fitness advice for women, emphasizing that female bodies have unique needs when it comes to exercise, nutrition, and recovery. Dr. Stacy Sims' research forms the foundation for 12 evidence-based tips, including recovery times, strength training, proper movement, and adapting workouts to align with the menstrual cycle. The video also highlights the importance of creatine, supplements, sauna use, and stress management through exercise. By syncing training with hormonal phases and focusing on functional movements, women can optimize their fitness and health, breaking free from male-centric fitness models.

Takeaways

• 😀 Women need tailored fitness advice that takes into account their unique physiology, menstrual cycles, and hormonal fluctuations.
• 😀 Recovery time for women is shorter than for men; women can train with shorter breaks and achieve similar results.
• 😀 Strength training is crucial for women, regardless of age, to maintain muscle, metabolism, and bone health. Adjust reps and weights according to life stages.
• 😀 Learning proper movement techniques and mastering the basics of strength training is important, especially as we age.
• 😀 Free weights are recommended over machines for strength training, as they engage stabilizing muscles and mimic real-life movements.
• 😀 High-intensity interval training (HIIT) helps women develop muscle fibers that produce lactate, boosting muscle growth and endurance.
• 😀 To build abs effectively, women should focus on compound movements like squats and deadlifts that engage the core and improve posture.
• 😀 Women should align their workouts with their menstrual cycle: the follicular phase is best for heavy lifting and high-intensity training, while the luteal phase requires adjustments.
• 😀 Supplementation with creatine benefits women by supporting muscle, brain, and gut health. It helps fill the gap in natural creatine stores.
• 😀 Vitamin D3, protein powder, iron, and omega-3 are essential supplements for women. Timing matters for iron absorption, especially around exercise.
• 😀 Cold baths are less effective for women than men, but cooler temperatures (15-16°C) work best for reducing inflammation and aiding recovery post-workout.
• 😀 Spending time in a sauna can improve recovery, with benefits including enhanced circulation and oxygen delivery, especially when used after workouts.

Q & A

Why is most fitness and nutrition advice online tailored for men, and how is it different for women?

Most online fitness and nutrition advice is designed for men because historically, fitness research has focused more on male physiology. Women's bodies have unique factors like menstrual cycles and hormonal fluctuations, which means their fitness and nutrition needs are different. Women need approaches that account for these differences, such as recovery times, muscle-building strategies, and the timing of workouts based on their cycle.

What is the significance of recovery time for women in strength training?

Women are naturally more fatigue-resistant due to having muscle fibers that recover quickly. This means women can shorten rest times between sets without sacrificing muscle gains. For example, reducing rest to 1 minute 30 seconds between sets can yield the same results as a man taking 2 minutes 30 seconds to rest.

Why should all women, regardless of age, incorporate strength training into their routine?

Strength training is crucial for women to maintain muscle mass, support metabolism, promote brain health, and keep bones strong, especially as they age. Starting strength training early, in your 20s or 30s, helps build muscle, while heavier lifting in later years (such as post-menopause) helps protect muscles and the nervous system.

How does the recommended strength training vary between women in their 20s and those in perimenopause or postmenopause?

In their 20s and 30s, women focus on high reps to build muscle, while in perimenopause and postmenopause, the emphasis shifts to low reps with heavier weights to maintain muscle mass and strength. This change is necessary because high reps no longer challenge the nervous system enough as women age.

Why are free weights recommended over machines for strength training?

Free weights like dumbbells and barbells are recommended because they engage stabilizing muscles and mimic real-life movements. Machines, on the other hand, were primarily designed for men and can increase injury risk when used with heavy weights. Free weights allow for more functional training, as they engage multiple muscle groups.

How does high-intensity training benefit women specifically?

High-intensity training, like sprint intervals, is particularly beneficial for women because it helps develop muscle fibers that produce lactate, which women naturally have in lower amounts. This kind of training enhances muscle endurance and promotes fat loss, making it effective even with shorter sessions.

What are some effective exercises for women to get toned abs, and why are traditional exercises like sit-ups not enough?

For women, exercises that involve compound movements like squats and deadlifts are more effective for developing toned abs because they require core stability and engage multiple joints. Traditional ab exercises like sit-ups or crunches focus only on one area and don’t address the need for functional strength in the core.

How can women work with their menstrual cycle to optimize their fitness routine?

Women can optimize their training by aligning it with their menstrual cycle. The follicular phase (from day one of menstruation to ovulation) is ideal for heavy lifting and high-intensity training due to lower hormones and higher energy. The luteal phase, after ovulation, is less optimal for intense workouts, as hormones are higher and energy levels tend to drop.

What are the benefits of creatine supplementation for women?

Creatine is beneficial for women because it supports muscle function, brain health, and heart health. Since women naturally have lower creatine stores than men, supplementation helps fill that gap, improving performance, and reducing gastrointestinal distress, a common issue among women. It is particularly effective for improving energy during high-intensity workouts.

What are the key supplements women should consider taking, and why?

Women should consider supplementing with vitamin D3, iron, omega-3, and protein powder. Vitamin D3 is essential for bone health, while omega-3 supports brain function. Iron helps prevent fatigue, and protein powder is crucial for muscle repair and growth. Proper timing for iron supplementation, such as taking it before training or at night, can also optimize absorption.

Why are ice baths not recommended for women in the same way they are for men?

Ice baths work differently for men and women due to physiological differences. Men experience constriction in their blood vessels followed by shivering, which allows them to benefit from the cold. Women’s bodies often stay locked in constriction without reaching the shivering phase. However, a cooler water temperature (around 15-16°C) works well for women, providing similar benefits without the extreme cold.