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  • Writer's pictureLou

Training Protocols at Every Age

Women are amazing, fact! But then I didn't have to tell you that, did I 😉

The changes our bodies go through throughout our lifetime are truly incredible, yet we don't talk about them enough and/or are ashamed of them.

I did the most incredible course at the weekend, "Female Health + Performance Coaching". We covered everything from female physiology, endocrinology, female phase training, and the different life stages of a woman and the training requirements these bring.


We covered so much, but here's a little insight into what the science says you should be doing in regard to your training:

Life Stage


​Training Suggestions


Early Adulthood 18-30

Bone mass is still growing until 30. Lifestyle related health issues can occur, such as poor sleep, excessive alcohol consumption and poor nutrition habits, so it's important to keep as healthy as possible.

Start learning how to move your body effectively. This is the ideal time to start building your "muscle bank". Focus on performance goals rather than aesthetic goals.

Setting yourself up for good habits in the future. Research shows if you start resistance training in your 20's, you're making life much easier for 40/50yr old you.


Muscle mass starts to decline by 3-8% per decade. Metabolic rate naturally slows downs. Age-related hormone production starts and many women notice a shift in their body composition.

Structured and effective resistance program, partnered with adequate protein focused nutrition. Pregnant women can continue exercising at the intensity they were pre pregnancy (as long as they have doctors clearence). Post-natally a safe return to exercise strategy should be followed. The basic 6 week check is not adequate to determine if it is safe for you to return to exercise.

The good news? You can slow down the physiological aging process by following an effective resistance program. Reducing your risk of osteoporosis and ultimately making the changes that will happen in your peri/menopausal years, much less debilitating due to increased lean muscle mass. Pregnancy can also be a lot easier if you exercise regularly.

40's - start of peri and menopausal years.

Muscle mass declines, risk of osteoporosis increases. As we leave our reproductive years behind, our bodies go through huge changes, again, hormonally and physically.

Imperative for women in their 40's to include a form of structured resistance training.

Due to the change in our hormones, we are more likely to develop osteoporosis in our 40’s. We also tend to drink more, be more susceptible to chronic diseases and will see changes in our body composition at a much faster rate. Resistance training has the reverse effect and helps increase bone density. Which in turn leads to stronger bones and less implications from falls in our post-menopausal years.​

50+ post menopausal years

Many women report 'feeling themselves' again in regards to their hormone fluctuations and menopausal symptoms. However muscle mass and bone density further declines.

Resistance training at least twice per week, with adequate rest (48-72hrs) to allow for connective tissues to fully repair. Significantly more protein is required to maintain the current muscle stores and to build more lean muscle mass.

Women lifting weights in their post menopause years will be greater protected from trips and falls. Maintaining and building lean muscle will also help reduce body composition issues that often occur due to the huge changes in their hormones.

If any of this resonates and you'd like to learn how to train to compliment your body, rather than work against it, get in touch 👉🏽 contact me

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