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Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

Huberman Lab

NOTE

Female-Specific Exercise Training Advice

Different age groups of women require different approaches to exercise training. Younger women should focus on whole body movement and complex movements, with 3-4 resistance training sessions per week of 45-60 minutes each. High-intensity interval training can be added 1-2 times a week. In the 30s, women should focus on compound movements and periodization, building a base for power-based training in the 40s. Women in their 40s should take 2 weeks to 4 months to learn how to move well to prevent injuries. Ideally, they should do a minimum of 3 resistance training sessions with compound movements per week, along with sprint intervals. The frequency and type of training depend on individual preferences and time availability, with an emphasis on working to failure for younger women and heavy lifting for older women.

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