High Performance Health Bitesize: What Every Woman Needs to Know About Building Strength and Power with Dr. Stacy Sims
Angela is joined by Dr Stacy Sims for a bitesize edition devoted to the intricacies of high-intensity interval training (HIIT) and resistance training specifically tailored for women navigating perimenopause and postmenopause.
They discuss the importance of adjusting workout intensity and frequency based on hormonal changes, emphasising the need for increased doses of sprint interval and strength training as women transition through these phases.
KEY TAKEAWAYS
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Take Ownership of Your Workouts: You’re paying for your classes and fitness routines, so tailor them to your body’s needs. Intervals and training formats must work for you, not the other way around.
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Strength Training at All Stages: Building muscle before menopause creates a foundation for better health, stronger bones, and more energy. Women should focus on resistance training and power-based exercises to maintain joint stability and lean mass.
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HIIT and Sprint Training Adaptations: Women in perimenopause benefit from 2–3 HIIT or sprint sessions weekly, while postmenopausal women need increased doses of shorter sprint and resistance training to stimulate muscle and bone health effectively.
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Periodization is Key: Adjust training in phases throughout the year to match hormonal changes, seasons, and lifestyle. Periodized programs with focused blocks (e.g., VO2 work, hypertrophy, or strength) allow sustainable progress.
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Consistency Builds Strength and Longevity: A gradual approach to higher-intensity training ensures joint and muscle health, particularly in late postmenopause. The goal is to gradually increase intensity and frequency, avoiding injury while building resilience.
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Plyometric Training Misconceptions: High-intensity activities like box jumps or battle ropes can count as plyometric or sprint work. The key is short bursts of effort at high intensity (RPE 9–10).
TIMESTAMPS AND KEY TOPICS
- 0:04 - Importance of tailoring workouts to individual needs
- 0:37 - Angela introduces fresh starts and simple health habits
- 4:12 - Hormonal changes during perimenopause and postmenopause
- 7:13 - Role of plyometrics and sprint work in strength training
- 8:35 - Periodized training for women across different life stages
- 11:11 - Resistance training as a lifelong foundation for women
- 13:20 - Structuring training blocks for strength and hypertrophy
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ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
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