Dr Abbie Smith-Ryan: The exercise physiology scientist on why all women should lift weights and eat more protein

For far too long the main health and fitness message directly at women of all ages was along the lines of “move more, eat less”, thanks in no small part to the toxic diet culture and body image pressure heaped upon women for generations.

Yet a far better mantra, and one infinitely more useful to improving the health, fitness and wellbeing of all women, is “lift weights and eat more protein”.

Because for decades women have been told to do hours of endless and monotonous cardio on tiny amounts of food, while all the while a far healthier approach is to exercise to build muscle and bone strength, increase lean muscle mass and improve metabolic health through lifting heavy weights, eating more nutrient-dense protein, and taking science-backed supplements, such as creatine, to improve training performance.

This is the view of Dr Abbie Smith-Ryan, PhD, a renowned researcher in exercise physiology and sports nutrition, and leading expert in women’s health, fitness and nutrition.

In a conversation packed with invaluable insights on multiple aspects of optimising health and performance, aimed at women of all ages, Dr Smith-Ryan is keen to stress just how crucial a role all forms of strength training can play in helping women combat the natural decline of lean muscle mass as they age to stay looking and feeling younger, fitter and healthier for longer.

And with resistance training proven to promote stronger bones, improve joint health, and enhance overall strength, it’s particularly important for women approaching or experiencing menopause to combat osteoporosis and muscle loss associated with hormonal changes.

With many women underestimating their protein needs, Dr Smith-Ryan also highlights the importance of adequate protein intake, particularly for ageing women, for muscle repair and growth, and as we age, our bodies require more to maintain muscle mass and function.

She discusses the benefits of creatine supplementation, traditionally associated with male bodybuilders and other strength athletes but now recognised for its wide-ranging benefits for women, including enhancing muscle strength, improving exercise performance, supporting cognitive health and function, making it an invaluable sports nutrition supplement for women wanting to maintain both physical and mental sharpness.

Whether you're a long-term fitness enthusiast, looking to start living a healthier lifestyle or in desperate need of menopausal lifestyle advice, Dr Smith-Ryan provides clear, actionable and effective steps for incorporating resistance training, optimising protein intake, and considering creatine supplementation to enhance overall health, fitness and wellbeing.

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