Physiology & Psychology: Why Women Need to Train Differently

TL;DR (Too Long; Didn't Read)

Women have differing physiological and psychological preferences when it comes to training. We don’t want big pecs and biceps the way the guys often do!

To quote the Spice Girls, what we want, what we really really want is big juicy glutes and deltoids to match. Keeping this in mind, we should be thinking about programming our resistance training differently.

WHY

The reasons why we need to have menstrual cycle literacy (understanding the ebbs and flows of our cycle and its effects on our performance) is also true when we are thinking about designing programs for women in the gym. We are not little men with pesky hormones. We are physiologically and psychologically distinct from men.

WHAT

Not only are there physiological differences between men and women, but specifically when we think about training and adaptations to training, there are some interesting and important differences between the sexes. [*]

First, the physiological differences:

• Women have different concentrations in muscle fiber type [*].
• We are different in terms of our fatigability [*], recovery, capillary perfusion capacity, the injuries we sustain, and even in our neuromuscular adaptations [*] to the exercise itself.
• Then, add a layer of hormonal fluctuations [*] through the cycle (if you are cycling or in perimenopause) or a hormone-deficient environment in menopause, and it becomes clear how women are quite distinct from our male counterparts.

Next, there are cultural or gender preferences that also distinguish us.

• (Most) men prioritize training chest, biceps and triceps, and back and calves.
• (Most) women want to primarily train glutes, quads, and hamstrings, then maybe some deltoids, and back and core. Pec muscles come in dead last.

That said, the principles of muscle hypertrophy are going to remain constant across the sexes:

• Manipulating time under tension
• Manipulating volume, load, and intensity
• Manipulating sets
• Combining a selection of compound and isometric exercises
• Working close to muscle failure
• Playing with exercise order and splits

But the way we design the programs is going to be vastly different.

For women, we want to prioritize muscle hypertrophy in areas that give the illusion of an hourglass figure: big juicy glutes and glute-sized delts!

HOW

Choose your most difficult lifts and put them early in the workout. I define difficulty either in terms of technical skill or lifts that you know you should do but dislike doing.

For me, that is sumo deadlifts. They are difficult both technically and mentally for me. So, I do them first so I can be done with them. Bulgarian split squats are the same. If they are not first or second in my exercise program, there is an exponential likelihood that I’ll skip them entirely.

2. Choose to do compound (multi-joint) exercises first and then progress to isometric exercises later when you are more fatigued and prone to skimping on technique.

3. Aim to do all your working sets as close to failure as possible. This means choosing a weight that is heavy enough to come close to muscle failure between 5-30 reps.

• I find women respond well to selecting a weight heavy enough for a 12-rep range initially and then dialing up or down the weight from there.
• Remember failure is not just counting to 12 and being done with it. It means that during reps 10, 11, and 12 you’re not sure you’ll be able to complete them.
• These reps are also noticeably slower than reps 1, 2, and 3, and you may find you get “stuck” and unable to perform a full range of motion on the remaining sets.
• If any of these conditions are not true, you are not working hard enough.

NOW

Working with someone who has the understanding of and expertise in program design is a great way to start. Speak to local trainers to collaboratively structure a lifting program based on your unique goals and any modifications that you may need.

YOUR TURN

Here at Bettyverse HQ, we’re flirting with building a program that would eliminate the guesswork and provide a done-for-you hourglass lifting program. If that’s something that interests you, respond “HOURGLASS” to support@drstephanieestima.com and let us know!

What I Recommend: The Power of Temperature in Perimenopause & Menopause

EMBR: Cooling & Warming Right on Your Wrist

Your body temperature affects your emotional and mental state every day. When hormone levels are careening, temperature–either hot or cold–goes well beyond physical sensation to impact your mood, focus, and performance.

Embr provides science- and research-backed clinically validated temperature regulation, which makes my nerdy side very happy.

I’ve loved the Embr Wave 2 since I first put it on. It’s a beautiful wrist wearable that looks like a bracelet. It’s a discreet and powerful temperature regulator that you control with a simple app on your phone. Hot flashes coming at you? Try “Hot Flash Relief.” Chilled when you’re tired or stressed? Try “Fireplace” mode to wind down.

Embr has developed a unique daily thermal routine that helps you avoid extreme temperature changes and keeps you comfortable from morning to night. Here’s the short version:

• Morning: Start cool to stay focused.
• Midday: Stay sharp without caffeine.
• Evening: Cool down before bed.
• Sleep: Fall asleep (and stay asleep) up to 9 hours.

Click HERE to learn more about keeping your cool with the Embr Wave 2. Use code DRSTEPHANIE to get 15% off.

COLDTURE: At-Home Cold Water Immersion

In recent Mini Pause issues, I talked to you about cold water immersion for both recovery (#42) and stress (#43). It’s made an incredible difference in my health. Read this article on my newsletter website page to learn how cold water therapy helps significantly with perimenopause and menopause symptoms.

What I love about the Canadian-based Coldture is how they’ve designed cold plunging to fit seamlessly into your life.

• They offer both in-home or portable options that you can put in your backyard, keep inside, or take with you wherever you go.

Now Open: EVEN BETTER! Premium Membership Subscription

Here’s what’s new for members this week:

• The members-only November Ask Me Anything episode went live on Wednesday.
• The members-only podcast (ad-free & early release) with Darren Candow, Ph.D., about the myths & benefits of creatine in midlife went live on Friday.

ICYMI–October membership highlights:

• Ask Me Anything episode with a nutrition focus
• A quick & easy chicken recipe high in protein
• Dr. Stephanie’s SOLO episode on perimenopause & fasting
• BETTER! Podcast Anniversary Giveaway exclusive prizes announced to members
• Updated Labs Guide: “5 Blood Tests All Women Need”
• Dr. Stephanie & Cynthia Thurlow, ND, debuted “She Said, She Said” with a conversation covering topics from progesterone to perimenopause to wrangling podcast guests, with some dental care tips thrown in. It’s a fun–and informative–look at midlife by two women’s health experts who happen to be great friends, too.

DON'T MISS OUT! Join other Bettys in the EVEN BETTER! Premium Membership

• Early and ad-free access to the weekly BETTER! podcasts.
• Private “Ask Me Anything” episodes based on member questions. (Note: The Mini Pause Question of the Week Section has been sunset. You’re invited to join the Premium Membership for access to Q&A opportunities & episodes. )
• Surprise guests and solo shows only for members.
• My insights from the guest discussion coupled with recommendations you can use to build habits and routines that support your goals.
• Downloadable action guides. Coming Soon!
• Bonus content beyond the podcast episodes.
• Exclusive discounts for brands I love.
• Being part of a community with like-minded Bettys!

Subscribe HERE to find several introductory membership options to fit your budget.