The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple
Dr. Lauren Colenso-Semple, PhD, a strength and conditioning expert, discusses evidence-based fitness for women, highlighting that men and women respond similarly to exercise. She provides actionable protocols for resistance and cardiovascular training, nutrition, and supplementation, while dispelling common myths about hormones and fitness.
Deep Dive Analysis
22 Topic Outline
Muscle Differences and Testosterone in Men and Women
Testosterone Levels and Resistance Training in Women
Beginner Resistance Training Program for Women
Weekly Full-Body Workouts: Sets, Reps, and Rest
Advanced Training Techniques and Repetition Ranges
High Repetition Training and Injury Risk
Cardiovascular Exercise: Integration and Benefits
Menstrual Cycle, Hormones, and Training Adaptations
Training Consistency and Progressive Overload
Hormone Contraception, Perimenopause, and Menopause
Age-Related Muscle Loss and Nervous System Health
Overcoming Gym Intimidation and Starting Resistance Training
Genetics, Body Type, and Exercise Expectations
Fasted Training, Pre- and Post-Workout Nutrition
Creatine Supplementation for Women
Individual Experience vs. Scientific Data
Menopause Body Composition Changes and Cortisol Misinformation
Overtraining, Sleep, and Training Time
Menopause Hormone Therapy and Its Limitations
Dispelling Myths: Women's Training vs. Men's Training
Dr. Colenso-Semple's Training Routine and Mobility
Debunking Common Fitness Tools and Practices
4 Key Concepts
Interference Effect
This concept suggests that performing endurance training too close to resistance training might blunt hypertrophic adaptation, especially with very high volume work. However, for most people, true interference effects are not a significant concern unless extreme volumes are involved, such as sprints before a leg workout.
Anabolic Window
Previously thought to be a very narrow timeframe (e.g., 30-90 minutes) post-workout during which protein intake was critical for muscle growth. Current understanding indicates that the elevated protein synthesis response post-resistance training is long-lasting, extending up to 24 hours, meaning the timing of post-workout protein intake is not as critical as once believed.
Cushing Syndrome
A condition characterized by pathologically high levels of cortisol, leading to specific physical manifestations like 'moon face' and central body fat storage. This is a medical condition and should not be confused with acute, normal cortisol fluctuations from stress or exercise, which do not cause these effects.
Progressive Overload
The principle of gradually increasing the demands on the musculoskeletal system to continue gaining strength and muscle. This can involve increasing load, repetitions, sets, or decreasing rest times, but it's crucial to maintain proper technique and full range of motion to ensure true progression and avoid injury.
10 Questions Answered
No, when looking at muscle protein synthesis in response to exercise or nutrition, there are no differences. The major difference is baseline muscularity due to testosterone surges in men during puberty, but both sexes gain similar relative size once they start training.
There is no age that is too early for resistance training; it's a cultural stereotype that girls don't belong in weight rooms. Starting younger offers performance improvements, injury reduction for athletes, and helps build lifelong habits.
No, the data indicates that women should not change their training based on their menstrual cycle phase. Focus on how you feel, train hard, consistently, and progressively. If symptoms occur, it's fine to adjust or skip a workout, but capability is not diminished.
The majority of studies on combined oral contraceptive pills show no impact on strength, hypertrophy, or power adaptations. While initial side effects might temporarily affect training, the hormones themselves don't seem to alter exercise-induced adaptations.
No, there's no reason to change training. The goals remain the same: increase and maintain muscle size and strength, reduce fall and fracture risk, and maintain bone density. Age-related muscle loss is primarily exacerbated by physical inactivity, not directly by hormonal changes from menopause.
Long-term studies show that muscle growth and fat loss adaptations to exercise are the same whether training fed or fasted. The decision to train fed or fasted should be based on personal preference and how one feels, as acute fat oxidation benefits from fasted cardio do not translate to greater long-term fat loss.
No, the 'anabolic window' is not as narrow as once thought. The elevated protein synthesis response post-resistance training is long-lasting, up to 24 hours. Therefore, whether you eat within 30 minutes or 3 hours post-workout, it will not significantly affect muscle adaptations, as long as overall daily protein intake is sufficient.
Yes, creatine monohydrate (5 grams per day) is safe, well-studied, and can provide an extra rep or two in the gym or cut a second off a sprint. It is beneficial for people who are exercising and is not going to increase muscle mass without the stimulus of resistance training. Claims about brain health benefits are premature for the general population.
No, acute fluctuations in cortisol from stress or exercise are normal and necessary and do not contribute to fat storage or an inability to lose fat. The idea that cortisol is the culprit for fat gain is often a misinterpretation of Cushing syndrome, a rare condition involving pathologically high cortisol levels.
Most people are not at risk of true overtraining, which manifests as persistent difficulty sleeping, prolonged soreness, or feeling unwell. How one feels after a workout can vary, but generally, a good workout should leave you feeling energized and productive, not completely depleted for an extended period.
72 Actionable Insights
1. General Training Principles Apply to Women
The data indicates men and women respond to exercise very similarly, meaning general, effective, and progressive training principles are optimal for women rather than needing sex-specific programs.
2. Focus on Muscle Growth, Not Weight
Reframe your perspective on resistance training to focus on growing muscle and getting bigger, rather than solely on weight loss or the number on the scale.
3. Build Muscle for Longevity
Engage in resistance training early in life to build a ‘muscle savings account,’ as muscle loss with age occurs if you are not physically active and lifting weights. This helps maintain functional independence later in life.
4. Prioritize Consistent Training Over Cycle
Focus on training hard, consistently, and progressively based on how you feel, rather than strictly altering your routine according to specific menstrual cycle phases or hormone levels. The data does not support changing training based on cycle phase.
5. Resistance Training & Nutrition for Body Composition
Achieve desired body composition changes, such as increased muscle size and decreased body fat, most effectively and efficiently through resistance training and nutritional adjustments. Activities like Pilates alone are not sufficient for this.
6. Full Body Training with Challenging Loads
Adopt a full-body training program that targets all major muscle groups, ensuring the load is challenging and appropriate for each exercise and muscle group.
7. Train Close to Muscular Failure
Ensure your sets are challenging enough by training close to muscular failure, meaning you can only complete one or two more repetitions before complete failure. This provides an appropriate stimulus for growth.
8. Progressive Overload is Key
Implement a full-body training program with appropriate loads, consistently progressing over time by increasing load or repetitions as you get stronger.
9. Two 20-Min Workouts for Muscle
Incorporate at least two 20-minute full-body resistance training workouts per week to make a significant impact on attenuating age-related muscle decline and maintaining functional independence.
10. Prioritize Nutrition for Fat Loss
Understand that adjusting your nutrition is far more effective for fat loss than relying solely on adding exercise, as exercise alone yields disappointing fat loss results.
11. Maintain Resistance Training Through Menopause
Continue resistance training through perimenopause and menopause to maintain muscle size and strength, reduce fall and fracture risk, and preserve bone density. There is no reason to change training during this phase.
12. Inactivity Drives Age-Related Muscle Loss
Recognize that age-related muscle loss is primarily exacerbated by physical inactivity, not directly by the hormonal changes of the menopause transition itself. Maintaining physical activity is crucial.
13. Never Too Late to Start
Understand that muscle can be gained at any age, even if starting at 70, so it is never too late to begin a resistance training program.
14. Resistance Training Builds Confidence
Commit to a consistent resistance training program to not only see physical results but also gain an empowering sense of progression and increased capability, which fuels long-term motivation.
15. Beginners: Moderate Rep Range (8-12)
If new to resistance training, start with moderate rep ranges (8-12 repetitions) to become proficient with movement patterns and proper technique before exploring lower or higher rep ranges.
16. Full Body for 2-3 Workouts/Week
If training two or three times per week, opt for full-body sessions to ensure all major muscle groups are adequately stimulated multiple times weekly.
17. Split Routine for 4+ Workouts/Week
If training four or more days per week, consider splitting your routine (e.g., upper body/lower body) to manage volume and recovery effectively.
18. Perform 2-4 Work Sets
After a sufficient warm-up, aim for at least two, preferably three, and up to four work sets per muscle group per workout for optimal results without overdoing it.
19. Auto-Regulate Rest Periods
Allow for auto-regulated rest periods between sets, typically around two minutes for most exercises and up to three minutes for compound lifts like squats or deadlifts, adjusting based on how recovered you feel.
20. Move Weight Quickly with Control
During resistance exercises, move the weight as quickly as possible during the difficult (concentric) phase and control the movement during the easier (eccentric) phase, avoiding intentional slowing.
21. Broad Rep Ranges for Hypertrophy
For muscle hypertrophy, you have flexibility in rep ranges (low, moderate, or high) as long as you train close enough to muscular failure.
22. Adjust Sets for Rep Range
If training in lower rep ranges (e.g., sets of three), you will need to perform more sets to achieve the same overall training volume as higher rep ranges (e.g., sets of eight or ten).
23. Standardize Reps & Tempo
To ensure consistent progressive overload, standardize your range of motion and tempo, avoiding partial repetitions or intentional tempo changes that make tracking progress difficult.
24. Prioritize Slower Progression & Reps
Opt for a slower, more deliberate progression in resistance training, focusing on adding repetitions before consistently increasing weight each week to prevent injury and ensure proper form.
25. Maintain Full Range of Motion
Always prioritize proper technique and full range of motion in your lifts, as these are often compromised when attempting to increase load too quickly.
26. Prioritize Form & Use Spotter
Always ensure proper form is maintained during all exercises and use a spotter or training partner when appropriate, especially for heavier lifts, to prevent injury.
27. High Rep Compound Lifts Riskier
Be aware that high repetition sets on compound movements like deadlifts can increase the risk of injury due to more opportunities for form breakdown over the set.
28. Avoid Excessive High Reps
Be cautious with very high repetition sets, as they can increase the chance of form failure and injury risk due to prolonged exertion and potential breakdown of technique.
29. High Reps Cause Cardiovascular Fatigue
Recognize that very high repetition sets, such as 30 squats, can lead to cardiovascular fatigue before muscular failure, adding a significant mental challenge to the set.
30. Resistance Training Benefits Tendons & Bones
Understand that resistance training provides comprehensive benefits beyond just muscle growth, including positive adaptations in tendons, bones, and the nervous system.
31. Start Resistance Training Younger
Begin resistance training at a younger age to build consistent habits and gain long-term advantages, including performance improvement and injury reduction for athletes.
32. Focus on Relative Muscle Gains
Recognize that while baseline muscle mass may differ due to hormonal factors, men and women gain similar relative muscle size once they start training.
33. Normal Testosterone & Training
If your testosterone levels are within the normal range, there’s no clear linear relationship predicting your response to training. Focus on training rather than specific hormone numbers within the normal range.
34. Keys to Muscle Growth
Achieve muscle growth through effective, consistent, and progressive training, understanding that genetic factors also play a role in individual adaptation.
35. Pilates Not Enough for Muscle Loss
While enjoyable, activities like Pilates and walking alone are not sufficient to provide the progressive resistance needed to effectively stave off age-related muscle loss.
36. Beginners Start with Machines
If new to resistance training and hesitant about free weights, begin with gym machines to comfortably learn movement patterns and understand challenging loads.
37. Group Fitness as Entry Point
Consider starting with group fitness classes to become comfortable in a gym environment and learn basic movement patterns, even if they are not optimal for progressive overload.
38. Choose Enjoyable Cardio Activities
Select cardiovascular activities you genuinely enjoy, such as playing sports, biking, or hiking, as this increases the likelihood of consistent adherence to physical activity.
39. High-Intensity Cardio for Efficiency
Incorporate high-intensity cardiovascular exercise for time efficiency, as it can achieve similar endurance adaptations to longer, moderate-intensity sessions in a shorter duration.
40. Zone 2 Cardio for Endurance Goals
Engage in Zone 2 cardiovascular training if you have long-term endurance goals, but feel free to choose other forms of moderate or higher-intensity physical activity if preferred.
41. Increase Daily Steps if Sedentary
If currently inactive, gradually increase your daily step count to 4,000-6,000 steps to achieve significant health benefits.
42. Step Count Less Critical if Active
If you are already physically active through various forms of exercise and movement throughout the day, focusing strictly on a step count metric becomes less critical for overall health.
43. Prioritize Resistance, Separate Cardio
If hypertrophy or strength is your primary goal, perform resistance training first and, if possible, separate cardiovascular exercise by several hours to avoid blunting adaptations.
44. Supersets for Time Efficiency
To maximize time efficiency, pair antagonist muscle groups (e.g., a push exercise followed by a pull exercise) in supersets, as this does not interfere with adaptation or acute performance.
45. Use Drop Sets as Finishers
Incorporate drop sets as a finisher for the last set of an exercise, especially with cable machines, to add variety and intensity to your workout.
46. Any Workout is Better Than None
Remember that even a subpar workout is beneficial and preferable to skipping exercise entirely, especially on days when motivation or energy is low.
47. Adjust Training for Menstrual Symptoms
If experiencing menstrual symptoms, fatigue, or low motivation, feel free to skip a workout, adjust exercises, or choose an alternative form of physical activity without guilt.
48. Adjust for Consistent Cycle Discomfort
If you consistently feel unwell during a specific phase of your menstrual cycle, it is acceptable to adjust or skip training during that time without negative long-term consequences.
49. Menstrual Adjustments Are Minor
Understand that any adjustments to training due to menstrual symptoms are typically for only one or two days, impacting a minimal number of workouts.
50. Hormonal Contraception & Training
Be aware that hormone-based contraception, particularly combined oral contraceptive pills, does not negatively impact performance or adaptations to exercise, strength, or hypertrophy.
51. Testosterone Therapy for Low Libido
Understand that testosterone therapy for women is primarily proven effective for addressing low sexual desire or libido, and its use for other reasons is less supported by data.
52. Low Dose Testosterone to Avoid Side Effects
If considering testosterone therapy, women should use very low doses to avoid unwanted side effects like voice deepening or unwanted hair growth, which can occur with higher, supra-physiological levels.
53. Lift Weights Over High Dose Testosterone
Prioritize resistance training for muscle growth rather than taking high doses of testosterone, as the risks of high dose testosterone for women outweigh the benefits when muscle can be built naturally.
54. Menopause Hormone Therapy for Symptoms
Understand that menopause hormone therapy is intended to manage symptoms like hot flashes and poor sleep, not to restore pre-menopausal hormone levels or treat to a specific hormone number.
55. Avoid Premature Hormone Therapy Claims
Be cautious of claims that hormone therapy will improve lifespan, increase longevity, or prevent disease, as these benefits are not accurately supported by current data.
56. Cold Exposure for Mental Clarity
Consider deliberate cold exposure primarily for its benefits in mental clarity and psychological well-being, rather than for specific physiological adaptations.
57. Weighted Vests Not Resistance Training
Do not use weighted vests for walking as a substitute for resistance training, as it does not provide the appropriate stimulus to improve muscle or bone density.
58. Full-Body Training Over Grip Strength
Instead of specifically testing or training grip strength as a proxy for longevity, prioritize a comprehensive full-body resistance training program to improve overall strength.
59. Incorporate Balance Training
Integrate balance training into your resistance workouts through unilateral exercises (e.g., single leg RDL) or movements like walking lunges to improve coordination and reduce fall risk.
60. Abs: Progressive Overload, Not Fat Loss
Train your abdominal muscles with progressive overload like any other muscle group if your goal is hypertrophy, but understand that abdominal exercises alone will not burn belly fat.
61. Try Single Leg Romanian Deadlifts
Incorporate single leg Romanian deadlifts (RDLs) into your routine, holding onto something for stability if needed, to effectively target glutes and hamstrings while also improving balance.
62. Full Range of Motion for Mobility
Achieve sufficient mobility work by performing full-body resistance training through a full range of motion, especially during warm-up sets, making dedicated mobility work less necessary.
63. Avoid Recovery Methods Blunting Adaptation
Be cautious with recovery methods like ice baths or NSAIDs immediately post-workout, as they can reduce soreness and aid recovery but may also blunt the desired hypertrophic adaptation by reducing inflammation.
64. Train Fed or Fasted by Preference
Choose to train in a fed or fasted state based on your personal preference, as it does not significantly impact long-term muscle growth or fat loss adaptations.
65. Morning Fasted Training with Caffeine
Dr. Colenso-Semple personally trains fasted in the morning and always consumes caffeine pre-workout, finding it beneficial for general alertness and performance.
66. Pre-Workout Meal Not Direct Fuel
Understand that the food consumed immediately before a resistance training session is unlikely to be used as direct fuel during that workout, as digestion and absorption take time.
67. Flexible Post-Workout Protein Timing
The ‘anabolic window’ for protein intake post-workout is long-lasting, so consuming protein within 30 minutes or up to 3 hours will equally support muscle adaptations.
68. Focus on Consistent Daily Protein
Prioritize consistent overall daily protein intake, splitting it into several meals, rather than obsessing over maximizing protein per meal or strict timing.
69. Consider 5g Creatine Daily
If you are resistance training, consider taking 5 grams of creatine monohydrate daily to potentially gain an extra rep or two in the gym, as it is safe and well-studied for performance enhancement.
70. Creatine Requires Exercise
Do not take creatine if you are not exercising, as it will not increase muscle mass without the necessary stimulus for muscle growth.
71. Use Creatine Monohydrate Powder
Opt for creatine monohydrate in powder form over gummies, as gummies often do not contain the claimed dose of creatine.
72. Inform Doctor About Creatine
If taking creatine, inform your physician, as it can elevate creatinine levels in blood tests, which might otherwise cause concern.
6 Key Quotes
The data says men and women respond to exercise very similarly.
Dr. Lauren Colenso-Semple
You're not getting extremely muscular without working really, really hard and often incorporating some pharmacological help.
Dr. Lauren Colenso-Semple
Even a subpar workout is better than no workout at all.
Dr. Lauren Colenso-Semple
The fat loss that we will get from just adding exercise is pretty disappointing relative to the fat loss that we will see when we adjust our nutrition.
Dr. Lauren Colenso-Semple
Losing muscle mass, increasing fall risk, fracture risk, all of those downstream health effects that lead to an existence in your 80s or 90s that is not very functionally independent, we don't want that.
Dr. Lauren Colenso-Semple
Women need to understand that something can be really valuable but not a panacea.
Dr. Lauren Colenso-Semple
1 Protocols
Beginner Full-Body Resistance Training Program
Dr. Lauren Colenso-Semple- Train 2-3 times per week, full body each session.
- Target all major muscle groups (e.g., quads, glutes, hamstrings, chest, back, shoulders, arms).
- Perform 2-3 work sets per muscle group per workout (after a sufficient warm-up).
- Use a challenging load where you can complete 8-12 repetitions, stopping 1-2 reps shy of failure.
- Rest for approximately 2 minutes between sets (3 minutes for compound lifts like squats/deadlifts), or use agonist-antagonist supersets for time efficiency.
- Focus on proper technique and full range of motion.
- Progress over time by gradually increasing load or repetitions.