The Dr. Gabrielle Lyon Show

Women’s Training & The Menstrual Cycle: What the Science Actually Says | Lauren Colenso-Semple, PhD

17 snips
May 13, 2025
In this engaging conversation, Dr. Lauren Colenso-Semple, a muscle physiology researcher with a PhD in integrative physiology, challenges common myths about women’s training and physiology. She discusses whether workouts should align with the menstrual cycle, the real effects of hormonal birth control on muscle growth, and how menopause impacts body composition. Highlighting the importance of consistency over hormonal fluctuations, Lauren emphasizes that every woman can train effectively without being limited by her physiology.
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INSIGHT

Menstrual Cycle Has Minimal Impact

  • Menstrual cycle hormone fluctuations do not significantly affect muscle growth or exercise response.
  • Preplanned cycle syncing training programs that reduce volume hinder progress and are unsupported by evidence.
INSIGHT

Birth Control Doesn't Impair Muscle

  • Hormonal contraceptives suppress natural cycles without detrimental effects on muscle strength or hypertrophy.
  • Meta-analyses show no meaningful difference in muscle gains between pill users and naturally cycling women.
INSIGHT

Men and Women Gain Muscle Similarly

  • Men have more muscle mass and strength due to puberty testosterone surge and starting point size.
  • Relative muscle and strength gains from training are similar between men and women.
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