SHOULD WOMEN TRAIN DIFFERENTLY FROM MEN?

Women are often told that we need special “female workouts,” lighter weights or complicated programmes based on our hormones.

The truth is more balanced.

The foundations of fitness are the same for women and men:

✅ Progressive strength training
✅ Cardiovascular exercise
✅ Adequate nutrition and protein
✅ Good recovery
✅ Consistency

Women can achieve similar percentage increases in muscle size to men when following the same resistance-training programme. Men usually remain stronger in absolute terms because they generally begin with more muscle mass—but this does not mean women cannot build significant muscle and strength.

However, there are some areas where women may need extra consideration.

🦴 Prioritise muscle and bone health

Women generally begin with less muscle and bone mass, with losses potentially accelerating around menopause. Aim for two to three properly programmed strength sessions each week. Walking is brilliant for health, but it is not a replacement for resistance training.

🏋️‍♀️ Lift challenging weights

Women do not need to stay with tiny dumbbells and endless repetitions. Choose a weight that challenges you while allowing good technique—usually finishing with approximately one to three good repetitions remaining.

🍽️ Eat enough to support your training

Constant dieting while exercising heavily can affect energy, recovery, menstrual function and bone health. Include adequate protein, nutritious carbohydrates, healthy fats and calcium-rich foods.

🩸 Pay attention to iron

Heavy periods, restrictive diets and endurance training can increase the risk of iron deficiency. Persistent exhaustion, breathlessness, headaches or worsening performance should not automatically be dismissed as “hormones.”

📅 Track symptoms—not generic cycle-syncing rules

Research does not show that every woman needs to change her workouts during each menstrual-cycle phase. Track your own energy, sleep, pain, bleeding and performance. Adjust when your symptoms require it—not simply because an app tells you to.

🔥 Adapt during perimenopause without giving up

Poor sleep, hot flushes, joint discomfort and fatigue may temporarily affect training. You might need longer warm-ups, more recovery or fewer intense sessions—but perimenopause does not mean you must stop lifting, running or doing moderate cardio.