Female Training, Hormones & Nutrition: Fact vs. Fiction | Dr. Lauren Colenso-Semple

Female physiology and exercise science do not necessitate fundamentally different training protocols, as individual goals, experience, and consistency remain the primary drivers of performance. Dr. Lauren Colenso-Semple, an expert in integrative physiology, clarifies that while sex hormones fluctuate, current evidence shows no significant physiological rationale for altering training volume, intensity, or frequency based on menstrual cycle phases. Both men and women gain strength and muscle mass at similar relative rates, and the perceived need for sex-specific programming often stems from historical research biases rather than biological necessity. High-quality studies confirm that individualization—tailoring programs to personal preferences and sustainability—outweighs sex-based adjustments. Furthermore, the rigorous standardization required to control for menstrual cycles in research has historically discouraged the inclusion of women in studies, inadvertently perpetuating myths about female-specific training requirements.