Science-based exercise tips for women | Dr Lauren Colenso-Semple

What It Covers

Dr. Lauren Colenso-Semple challenges popular sex-specific training advice for women, examining evidence on menstrual cycle training, fasted exercise, protein needs, and menopause adaptations, finding most recommendations should be identical for men and women.

Key Questions Answered

• •Menstrual cycle training: Research using metabolic tracers and muscle biopsies shows muscle protein synthesis responds identically to resistance exercise during high estrogen pre-ovulatory and high progesterone post-ovulatory phases, eliminating rationale for cycle-based program adjustments that reduce training consistency.
• •Fasted versus fed exercise: Three studies comparing fasted and fed training in women over twelve weeks show identical body composition changes when total daily calories and protein remain equal, making pre-workout fueling purely personal preference except for endurance athletes or two-a-day training.
• •Protein requirements: Meta-analysis data supports 1.2 to 1.3 grams per kilogram bodyweight as beneficial threshold for adults over 65, with diminishing returns beyond 1.6 grams per kilogram. Resistance training remains essential stimulus, as protein alone without lifting produces minimal muscle adaptations.
• •Menopause and muscle loss: Human studies show muscle declines with age, not menopause specifically, and estrogen-based therapy does not attenuate muscle loss rates compared to non-users, contradicting rodent model predictions. Training recommendations remain unchanged through menopause transition for muscle and strength adaptations.
• •Rep ranges and bone health: Training close to failure produces similar muscle growth across high, moderate, and low rep ranges in all ages. The LIFT MORE trial compared heavy lifting with ineffective bodyweight programs, leaving unanswered whether moderate eight to twelve rep ranges provide bone benefits without injury risk.