March is Women’s History Month here in the U.S., so that seems like a good time to focus on women’s exercise needs. Historically, most medical research was conducted on men and if you read any exercise tips or studies about the best ways to exercise, those tips will apply to men. Not all of those tips are equally good for women, though.
More recent studies show that the biological differences between male and female bodies mean there are significant differences in some of the ways that women’s bodies respond to exercise. There are still plenty of exercise facts that apply to both men and women (for example, goal setting is important for everyone, and everyone can enjoy mental and physical health benefits from fitness). But there are also some exercise tips that women will particularly benefit from, and they don’t always match conventional advice.
1) Do Strength and Resistance Training
According to Dr. Stacy Sims, who specializes in exercise and nutrition for women, women really need to focus on strength and resistance training. Some women are reluctant to do strength training or may even have been told not to because they think they’ll get too bulky, but women typically build lean muscles rather than bulking up.
Building lean muscles can help women stay fit throughout their lives, particularly as their bodies start changing in their 40s and 50s as they approach menopause. Strength and resistance training also improves bone density. Another big benefit for women is on their brain health, with studies showing strength training can reduce the risk of dementia and Alzheimer’s later in life.
2) Add High-Intensity Workouts
Dr. Sims also counsels women to incorporate high-intensity workouts into their fitness routines. Women’s bodies naturally have the capability for low-intensity or long and slow types of everyday cardio work. If women want to push themselves, they need moderate-intensity or high-intensity work.
High-intensity cardio is particularly important for women. It helps reduce low belly fat, improve heart and gut health, and raise women’s metabolic rates. Every body is different and fitness doesn’t work the same for everyone, but as a general rule, women will benefit most from a fitness routine that includes high-intensity cardio and resistance training.
3) Consider Your Cycle
If you have a regular menstrual cycle, you might notice that your energy fluctuates during your cycle. This can vary a lot between individuals, but women often have more energy during the first half of their cycle (follicular phase) and lower energy during the second half (luteal phase). Also, there’s no medical reason not to workout during your period, but depending on how you feel you might need to skip a few days of exercise or switch to lower-intensity workouts.
If you have an irregular cycle, it’s a good idea to work with your doctor to learn why. Depending on the cause, there may be individual factors that could affect the best type of exercise for your body. And if you’re pregnant or recently gave birth, you’ll probably need to adjust your exercise routine around those body changes as well.
- Further reading: 5 Workout Tips for Pregnant Bodies
4) Eat Before and After Training
In general, women do not benefit from fasted training the same way that men can. This is especially true of high-intensity exercise and during the second half of a woman’s hormonal cycle (women typically have slightly higher calorie needs during the luteal phase).
Women should eat a meal 2 to 3 hours before a workout or snack within an hour or two of starting their workout. Women also need to refuel with a meal or snack within 20 to 30 minutes of completing a workout. In terms of what to eat, focus on healthy carbs and proteins.
5) Make Sure You’re Getting Protein
We all know protein is important for building muscles, but it’s not usually emphasized as much for women as for men. If you’re doing any of the recommended strength training, though, you need to be sure you’re getting enough protein every day. For women, that means 1 to 1.1 grams of protein for each pound of body weight.
When you work out at Extreme Studio Performance, our trainers have the education and expertise needed to help you find a fitness routine that works with your body rather than against it. We also offer nutrition coaching. Contact us to set up a free tour and fitness evaluation, and learn more about our group or individual training options.