Female specific training: Navigating facts and fads

Female specific training has become a hot topic in the fitness world. The interest and hype surrounding this subject are palpable, but the discussion is not just a trend—it’s a conversation that’s long overdue. Understanding the physical differences between men and women is crucial for effective training. While some trainers emphasize differences in mental responses to training, the truth lies more in our physiology. Let’s delve into why female specific training is gaining momentum and what you need to know to separate fact from fiction.

The physical differences

It’s well established that men and women have distinct physical characteristics that can influence their training responses. For example, women generally have a higher percentage of body fat and lower muscle mass compared to men. Females can also usually sustain more volume in the training and their peak strength (1RM) compared to what they can move for multiple reps is lower. Additionally, hormonal differences, particularly variations in estrogen and progesterone levels throughout the menstrual cycle, can impact energy levels, strength, and recovery.

The long-awaited discussion

Despite being a known issue for years, the fitness industry has only recently begun to focus seriously on female specific training. This delay is partly due to the lack of comprehensive research data on female athletes. Historically, most sports science studies have been conducted on male subjects, leaving a significant gap in our understanding of female physiology in relation to training.

As a result, much of the knowledge on female specific training is based on experience and anecdotal evidence rather than robust scientific research. This reliance on personal experience has led to a diverse range of training philosophies, some more effective than others.

Beware of the hype

With the topic of female specific training gaining popularity, many self-proclaimed experts have emerged, eager to ride the wave of interest. However, not all advice is created equal. Social media platforms are rife with fitness influencers who base their recommendations solely on personal experience or – in best case – training others, often lacking the scientific backing to support their claims.

It’s essential to approach such advice with caution. Experience alone does not make an expert—education does. Verify the credentials of the trainers you follow and critically assess the sources of their information. Reliable trainers will base their guidance on a combination of scientific research and practical experience.

Cycle specific training: Necessary or not?

One of the most debated aspects of female specific training is cycle specific training, which involves tailoring workouts to the different phases of the menstrual cycle. While some women may find benefits in adjusting their training according to their cycle, for most, the primary issue is a lack of overall intensity and volume in their workouts.

Many women may not train with enough intensity or consistency to notice significant differences from cycle specific training. Therefore, any form of structured, progressive training is likely to yield better results than what they are currently doing. The key is to focus on gradual increases in training intensity and volume, regardless of the menstrual cycle.

Navigating the noise

Given the plethora of information available, it’s crucial to critically evaluate the advice you receive. Here are some tips to help you navigate the noise:

1. Check credentials: Ensure that the trainers and experts you follow have credible certifications and a background in exercise science or a related field.
2. Seek evidence: Look for advice that is backed by scientific research. While anecdotal evidence can be helpful, it should not be the basis of a training program.
3. Personalization: Remember that training should be tailored to your individual needs and goals. What works for one person may not work for another. How you feel is true. If you are tired at some point of the cycle, just slow down.
4. Consistency over perfection: Consistent, well-rounded training programs are more beneficial than trying to perfect every detail, such as cycle specific adjustments, especially if you are not training at a high intensity.
5. Fix the basics firs: If you are a professional athlete honing every aspect of your lifestyle and training cycle specific training might be the next step for you. If you have room for improvement in the basics; sleep, nutrition and training consistency, fix those first.

Conclusion

The interest in female specific training is more than just a passing fad—it’s a necessary evolution in the fitness industry. However, it’s important to approach this topic with a critical mind and an eye for credible information. By focusing on evidence-based practices and avoiding the lure of unverified advice, you can optimize your training and achieve your fitness goals effectively.

• Saara

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