Women and Strength Training: Hormones Aren’t Your Enemy
Hormones aren’t your enemy when it comes to effective strength training for women. The truths about menstrual cycles, menopause and testosterone explain why cycle-based training plans are misleading.
In the recent episode of the Strength Changes Everything podcast, Lauren Colenso-Semple, a scientist specializing in female muscle physiology, joins co-hosts Amy Hudson, an Exercise Coach studio owner, and Dr. James Fisher, leading researcher in evidence-based strength training. They break down the historical misconceptions around hormones and strength training, revealing how outdated beliefs have shaped fitness advice for women and why it’s time to rethink them.
A few of the misconceptions addressed during their discussion include:
How much does testosterone matter for muscle growth? Lauren explains that testosterone is essential for initial muscle development during puberty, but that it is not the sole determinant of how much muscle a woman can gain through strength training.
Should training recommendations for women be different from men? Lauren argues there is no research to support that women should have different training recommendations from men to match workouts to hormonal cycles. Strength training should be done consistently throughout the cycle, with no need for major adjustments.
Why is strength training critical for women as they age? Lauren emphasizes the importance of strength training after your 30s to offset the natural decline of muscle mass and strength. Strength training can slow and even reverse this process, reshaping your body while also benefiting your confidence, longevity and overall health.
In summary, understanding women’s physiology and why hormones aren’t the enemy to effective strength training will explain why cycle-based training plans can be misleading. Learn more the truths of hormones and strength training by listening to Strength Changes Everything podcast season 2, episode 13.
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