Training Advice for Women: Lifting, Cardio & Fat Loss | Dr. Lauren Colenso-Semple & Dr. Andy Galpin

Training Recommendations for Women Seeking Strength and Muscle00:00

The most important factor in training is that it must be challenging enough. This means performing sets of 6 repetitions, 12 repetitions, 15 repetitions, or any number in between, where the final repetition leaves you feeling like you could only perform one or two more repetitions. If you have not reached this point, the weight is not heavy enough and needs to be increased. The difficulty of loads will vary from exercise to exercise. When starting a training program, trial and error will be required to determine the appropriate challenging weight for different movements, such as leg presses compared to shoulder presses, since strength will be greater in the leg press.

There is considerable flexibility in training. No specific exercise must be performed, no specific frequency range must be followed, no specific exercise duration is required, and no particular days of the week are mandated. The key requirement is that the exercise must be challenging and rewarding, and you must commit to performing it consistently.

Progressive Overload and Individual Preferences01:30

There must be progression over time. As strength increases, the load must be increased accordingly. Brett Contreras was asked about how strength training differs between men and women, and his response was that there is no physiological difference. The distinction is simply a matter of personal preferences. Women generally prefer to train their lower body, specifically the gluteal muscles, while men tend to want to train their arms and chest muscles more. From a training perspective, these preferred exercises would be programmed more frequently, but not for physiological reasons—rather because of knowing that these results are desired more on average by each gender.

This represents a practical, goal-oriented approach to individual coaching. If a client expressed a desire to develop their trapezius muscles, shoulder shrugs would be incorporated into the program. The focus at this stage is almost entirely on strength training.

Fat Loss and Endurance Training Considerations03:00

When considering other types of exercise such as endurance training or fat loss goals, the answers to training questions do not change based on gender. For fat loss, nutrition is the primary driver. Diet must be adjusted, as relying too much on exercise alone is likely to lead to disappointment. A calorie deficit is effective for men and women of all ages.

With endurance training, whether doing speed training or long-distance training, the activity should only be performed if it serves your goals. For someone training for a half marathon, programs will generally include a fair amount of moderate-intensity work with some rhythm exercises and possibly high-intensity interval training incorporated. This is goal-oriented training that is suitable for men and women of any age.

Systematic reviews and large-scale meta-analyses show that adaptations to low, medium, and high-intensity endurance exercise vary based more on the training situation than on gender. There is no justification for claiming that a particular type of endurance training works better in women than in men or vice versa.

Practical Approach to Exercise Selection05:30

For someone trying to be fit and healthy in general, the advice is to do what you enjoy or at least what you will commit to doing regularly. Even if some physiological difference exists, the practical side will prevail. Exercising more frequently, more consistently, and with greater effort will be more impactful than any possible physiological difference, if any exists at all.

Time efficiency is also an important factor. High-intensity work might be the solution if you want to complete training quickly. However, recommendations should not pursue particular density patterns for health, longevity, or muscle fiber transformations if they ignore whether the approach is sustainable for that person.

There is strong logic to doing some of both moderate and high-intensity work, but most people will not maintain such varied programs. When addressing people who are not fitness enthusiasts and are trying to start and maintain an exercise program, the message is to do what you will commit to doing regularly. This might not even be structured exercise—it could be a long walk with friends. Any physical activity should not be discouraged, though more effective routines can be encouraged when they do not come at the expense of consistency.