The Proof with Simon Hill

How should women approach exercise? | Alyssa Olenick, PhD (Part 1)

Mar 18, 2024

Explore female-specific exercise strategies with Dr. Alyssa Olenick, debunking myths on menstruation in workouts, optimal training frequency and intensity, combining cardio and strength training, importance of carbohydrates in performance, and signs of low energy levels.

01:37:13

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Episode guests

Alyssa Olenick

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Quick takeaways

Balancing intensity and volume is crucial in women's weight training for effective fitness programs.

Avoid excessive food restrictions and focus on driving up intensity in weight training for desired body goals.

Auto-regulation based on perceived exertion scales helps women adjust training efforts for sustainable progress in fitness programs.

Balancing cardio and strength training leads to better body composition and fitness outcomes for women.

Deep dives

Importance of Balancing Intensity and Volume in Fitness Programs for Women

To achieve the desired toned and fit body, women need to focus on balancing intensity and volume in their weight training. High intensity with reduced volume is key to effective fitness programs for women. Restricting food or carbohydrates too often is a common mistake that hinders progress in the gym. Achieving the desired body goals involves driving up intensity in weight training while avoiding excessive food restrictions.

Intensity vs Volume in Women's Weight Training

00:46

Individualized Approach to Exercise for Women Based on Menstrual Cycle

01:18

Optimizing Carbohydrate Intake for Hybrid Training Sessions

01:37

Signs of Low Energy Availability

01:19

Introduction

5min

Tailoring Exercise Programs for Women: Challenges and Perspectives

23min

Optimizing Training for Women Through Auto-Regulation

7min

Listening to Your Body for Optimal Exercise Performance

4min

Exploring the Role of APOB Biomarker and InsideTracker in Health Optimization

2min

Balancing Quality and Quantity in Exercise Frequency

3min

Balancing Intensity and Volume in Women's Exercise Routines

12min

Understanding the Impact of Resistance and Endurance Training on Muscle Protein Synthesis

4min

Optimal Sequencing of Cardio and Strength Training for Optimal Performance

20min

10.

Optimizing Protein and Carbohydrate Intake for Women's Performance

19min

Episode #305. Transform your fitness approach with Dr Alyssa Olenick's expert guidance on female-specific exercise strategies. With most mainstream exercise guidance based on research primarily undertaken on men, this episode offers much-needed insight into how women can optimise their training program.

In part one of this two-part series, Dr Olenick brings the research on exercise for women into the spotlight. You’ll learn about how to design an optimal program, including exercise frequency and intensity, what type of training to do, and whether you should be synching training to your menstrual cycle. We also cover when and what to eat, highlighting the importance of carbohydrates, protein, and getting enough calories.

Specifically, we discuss:

Introduction (00:00)
Overview of Alyssa Olenick's Research (04:58)
Exploring Gender Disparities in Sports Science Research (07:47)
Should Exercise Guidelines Differ for Men and Women? (13:10)
Aligning Exercise with Women's Menstrual Cycles: Myth vs. Science (16:50)
Is There Sufficient Evidence for Gender-Specific Exercise Recommendations? (21:22)
Should You Exercise When Feeling Tired (28:08)
Comparing the Benefits: Frequent Moderate vs. Less Frequent Intense Workouts (36:35)
Optimal Exercise Strategies for Women (43:15)
Combining Cardio and Strength Training: Same Day or Separate? (54:21)
The Role of Carbohydrates in Training Effectiveness (58:08)
The Impact of Carbohydrate Restriction During Workouts (1:03:35)
Identifying Signs of Low Energy Availability (1:06:43)
Protein Requirements for Women: How Much Is Needed? (1:14:22)
Strategies for Increasing Carbohydrates for Optimal Workouts (1:20:15)
Protein Intake Recommendations for the Average Woman (1:24:45)
Conclusion (1:32:35)

Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts.

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

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