For decades, most exercise and nutrition science was based on male physiology. Women were often told to “train like men, just lighter.”
But as exercise physiologist and women’s health expert Dr. Stacy Sims says: “Women are not small men.”
Hormonal fluctuations across the menstrual cycle, perimenopause, and menopause mean that women require different strategies for training, nutrition, and recovery. Ignoring these differences can lead to fatigue, poor results, and increased injury risk.
Key Lessons from Dr. Sims
Dr. Sims, author and Huberman Lab guest, has reshaped how we think about training the female body:
- Cycle-aware training: Energy, strength, and hydration vary across the menstrual cycle. Adapting training intensity improves results.
- Perimenopause & menopause: Declining estrogen and progesterone affect recovery, muscle retention, and thermoregulation. Women benefit from more resistance training, protein, and cooling strategies.
- Nutrition first: Women need higher protein (aiming for ~1.2–1.6 g/kg/day), electrolytes, and polyphenols to optimize training outcomes.
- Hydration: Estrogen influences fluid balance; women may need to adjust salt and fluid intake more carefully during exercise.
What the Science Shows
- Strength preservation: Higher protein intake combined with resistance training helps women counteract perimenopausal muscle loss.
- Cardio efficiency: Interval training remains effective but should be balanced with recovery protocols.
- Recovery enhancement: Nutrition (protein + omega-3 + antioxidants) improves post-exercise repair and reduces inflammation.
The MobiGym Approach
At MobiGym, we integrate these insights into our longevity-focused programs:
- Adaptive Resistance Training + Protein Coaching – Preserving lean mass with the right load and nutrition.
- Smart Cardio (CAROL REHIT) – Short, efficient sessions designed for metabolic and cardiovascular health.
- Hydration & Recovery Protocols – Using cryotherapy, infrared, and personalized electrolyte support.
- Personalized Plans – We help women align training and nutrition with their unique hormonal stage.
Takeaway
Women deserve training and nutrition strategies built for their physiology, not borrowed from men’s research. By embracing Dr. Sims’ science-backed approach, women in perimenopause and beyond can build strength, energy, and resilience tailored to their bodies.
💡 Call to Action: Want to see how a female-focused approach can transform your health? Join us at MobiGym for a free introductory session and discover your personalized plan.
References
- Sims, S. ROAR (Book) and Huberman Lab episode: Link
- PubMed. Exercise and Perimenopause Studies. Link
- ScienceDirect. Impact of Hormonal Fluctuations on Exercise Adaptations. Link
