Anyone who knows me as a client or friend knows I’m a lover of strength training. It’s gotten me out of the old school (and sometimes destructive) mentality of “how many calories can I burn on this cardio equipment?” that took up wayyyy to much space in my brain in my college days and early twenties. It’s also been the vehicle I’ve used for myself and for my clients to maintain a healthy body composition, better regulate hormones and provide numerous neuromuscular benefits. I love helping men and women get stronger, more confident and healthier through resistance training, but there is quite a bit of science behind the method.

Let’s start with this: men and women are not the same.

Can they both achieve amazing benefits from strength training? That’s a resounding YES.

Should they always go about it the same way? That’s a PROBABLY NOT

Let’s talk about some of the key differences ⬇️⬇️

For one, women and men have different proportions of each type of muscle fiber. While men have a greater proportion of Type 2 muscle fibers, women have more Type 1. Type 1 fibers are the “slow twitch” kind, lending to better endurance (versus an easier time with explosive type movements).

Next, women tend to have more fat than men, and they are better at using fat for energy during exercise. This is one of the reasons we are more resistant to fatigue. Women also are more sensitive to insulin and are better able to take up glucose.

Then there’s the whole thing about our menstrual cycles. In my experience, this is the easiest thing for clients to not notice or downplay, often feeling guilty for or not understanding why they may be experiencing lower energy or motivation to workout at times. Here’s how exercise can be impacted during each phase of our cycle and some ideas for how to workout (strength, cardio and flexibility) in each phase ⬇️

Menstrual Days: Days 1-5 (typically- all of this is “typically”). Strength training may feel difficult, but can typically be done at a moderate intensity. Ideas: strength circuit with moderate weights and more repetition.

Follicular Days: Days 1-13. Estrogen is at its peak, leading to improved mood, strength and energy. Ideas: HIIT workouts, heavier strength training.

Ovulation: Day 14. Symptoms can vary from person to person and month to month. Ideas: Take a rest day or try light cardio, walking or some yoga.

Luteal Phase: Days 15-28. This is the fun time, am I right, ladies? Ugh. Hormonal changes can cause increased body temperature, mood changes and an increase in metabolic rate. Ideas: lighter, longer duration cardio, long walks, moderate strength training.

I’m writing this article with such respect for all my female clients and the crazy things we have to go through on a regular basis. I’m also writing with the utmost respect for times when a client tells me that they just don’t think they can get through a workout some days. I’m also hoping this helps some of us better understand why the same workout can feel so amazing one day and sooo impossible another day. Let’s all remember to give ourselves grace during these times and permission to opt for the long walk or yoga workout when we need it.

Movement is medicine and it will always help us feel better! Just remember, the type of movement may need to change week to week. Kudos to you for showing up to each and every workout- no matter the duration, type or intensity!

I hope this info was helpful! Contact me anytime for other wellness and training topics you’d like to see addressed.

To your health,

~Jess