Episode 435: Dr. Stacy Sims: Workout Like a Woman Not a "Little Man" + How To Train Based on Hormones
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Why should women train differently than men?
Dr. Stacey Sims, I want you to know that I've been a fan of your work for, I just said this earlier, but for years, because I saw your TED Talk on basically how women are not these little men. And, you know, the fact that you've been out there, like you said, talking about women and how women are not like men and they shouldn't be training like men and blah, blah. I want you to kind of talk from your words, like what you do and why it's so important.
Yeah. So I started as an athlete and an academic and an academic in sports science and nutrition. And all the things that we are learning in class didn't really apply to me as an athlete or my teammates. So that really started the question of what are we doing? And as you started digging in, realizing that there really wasn't very much research on women. And even when you're looking at the textbooks and textbook pictures of representation, they're all male, male bodies. So that was so many decades ago. And ever since then, I've been really trying to dig into both research and the application of research to get women to understand that their bodies are different. We have different physiology from birth. We have hormone fluctuations.
And these affect every system of the body. And we respond to training differently than men. We respond to stress differently than men. And the more we dig into it, the more we realize there's a lot of research to be done. So the research that we do have, I'm really adamant about getting it out so women can be empowered to understand what is going on. Because face it, we put as much work into our training and we take time out of our day to really work on our health and well-being. So it should be appropriate for us. We shouldn't be fighting the battle against our own bodies because of protocols based on male data. So that's my mission across the lifespan is to get women from puberty all the way through postmenopause up to speed about what their bodies are doing and how they can modify or alter what they're doing to get the best benefits.
Right. Because, you know, I think a lot of times a woman and a man can do the same workout, eat the same food, do all the same training, and the results are very, very different. And it's frustrating. I mean, it's frustrating for me anyway, right? Yeah. So true. And, you know, a lot of times I would kind of, you know, people chalk it up to genetics or that men just have more muscle mass on them. Can you kind of go, I mean, this is what the podcast is about, but can we talk about how you see how men should train versus women and what women should be doing across the evolution of the different timelines in their life, 20, 30, 40, 50?
What are the physiological differences in women's bodies?
Yeah, for sure. I like to kind of start this conversation when we look at the sex differences that exist at birth. So that's like without our hormone fluctuations from our menstrual cycle and stuff. So when we look at XX versus XY, because that's the primary area of research that we have. Very binary, but that's all we have at the moment.
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Chapters
6 chapters
1
Why should women train differently than men?
1:33–4:14
2
What are the physiological differences in women's bodies?
4:14–8:50
3
How do biomechanics affect women's injury risk?
8:50–12:11
4
What training strategies are effective for perimenopausal women?
12:11–16:31
5
How does high-intensity training differ from typical classes?
16:31–25:18
6
Why is jump training important for women's health?
25:18–1:03:24
Speakers
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