Summary: Women on Weights Seminar

Women’s health and fitness are often shaped by outdated advice, social media trends, and long-standing myths.

From being told not to train during your period, to avoiding strength training during pregnancy, to expecting inevitable decline during menopause — many women are encouraged to hold back.

But current research tells a very different story.

At our recent Women’s Health Seminar, we explored how to approach strength training for women across the lifespan — from the menstrual cycle, to pregnancy, to menopause — using an evidence-based and practical approach. We also talked about why health advice isn’t one-size-fits-all, and the barriers some women might face when it comes to strength training.

Let's dive in!

The Menstrual Cycle & Training: Myth vs Reality

One of the most common beliefs in women’s fitness is:

“You shouldn’t train on your period.”

This is a myth.

Current research shows that there is no consistent evidence that menstrual cycle phase significantly impacts strength performance or training adaptations (Colenso-Semple et al., 2023).

What actually happens?

Hormones such as estrogen and progesterone fluctuate throughout the cycle, which can influence:

• energy levels

• mood and motivation

• perceived strength

Some women may experience:

• fatigue

• cravings

• reduced focus

However, these responses are highly individual.

What should you do?

Instead of avoiding training:

• Track your cycle and symptoms

• Adjust intensity when needed

• Focus on consistency over perfection

For some women, training can even reduce symptoms and improve overall well-being.

Pregnancy & Postnatal Fitness: Moving Away from Outdated Advice

A long-standing myth is:

“You shouldn’t train when you’re pregnant.”

Historically, women were told to rest, avoid lifting, and limit activity.

This advice is outdated.

What the evidence says

Guidelines from organizations like the American College of Obstetricians and Gynecologists show that:

Exercise during pregnancy is safe for most women and provides significant benefits.

Benefits of exercise during pregnancy:

• reduced risk of gestational diabetes

• improved cardiovascular health

• healthier pregnancy outcomes

• faster postpartum recovery

Strength training during pregnancy

If you were training before pregnancy:

👉 you can often continue with appropriate modifications

Even if you are new to training:

👉 you can begin under professional guidance

What to be mindful of

• avoid prolonged supine positions

• avoid breath-holding (Valsalva)

• manage intensity and temperature

• ensure adequate nutrition

Postnatal training

After pregnancy, training should focus on:

• pelvic floor recovery

• rebuilding core strength

• gradual return to full body resistance training

A structured postpartum fitness approach helps restore strength, function, and confidence.

Menopause & Strength Training: A Critical Opportunity

Another common belief:

“Menopause inevitably leads to weight gain and decline.”

This is misleading.

While hormonal changes — particularly a decline in estrogen — can influence body composition, outcomes are strongly influenced by lifestyle factors.

What can happen during menopause?

• decreased muscle mass

• reduced bone density

• changes in fat distribution

Why strength training matters

Strength training is one of the most effective tools for:

• maintaining muscle mass

• supporting bone mineral density

• reducing risk of chronic disease

• preserving independence with age

Muscle also plays a key role in glucose regulation, acting as a “storage site” and supporting metabolic health.

Combining strength & conditioning

An effective training approach includes:

• Strength training → building muscle and power (type II fibers)

• Conditioning → supporting cardiovascular health and recovery

Why Health Advice Isn’t One-Size-Fits-All

In this part of the seminar, Sophia Wucherer explains:

Not all “evidence-based” advice applies equally to everyone.

Historically, much research in health and fitness was conducted primarily on men. While this has improved, gaps still exist. In this part of the seminar, Sophia Wucherer explains:

What this means:

• Women may respond differently to training

• Hormonal fluctuations affect recovery and performance

• Individual context matters

The Social Media Illusion

Today, many women rely on social media for health advice.

However, platforms are driven by algorithms that prioritize:

• extreme content

• aesthetic appeal

• emotional reactions

• shareability

—not accuracy.

The reality:

• Popular trends are not always evidence-based

• “Quick fixes” rarely lead to long-term results

• What works for one person may not work for another

Key takeaway:

Consistency will always outperform short-term hacks.

Barriers to Women in Strength Training

Another important discussion, led by Larissa Enzelmueller, focused on barriers that women face in accessing strength training.

These include:

Cultural and social barriers

• expectations around caregiving

• beliefs that training is “selfish”

Physical and structural barriers

• limited access to safe spaces

• cost of training and facilities

• lack of education or exposure

Global perspective

For many women, participation in fitness is not just a personal choice — it is shaped by:

• environment

• culture

• access

The Bigger Picture

Across all life stages, one message remains clear:

Women are not limited by their biology — but empowered by understanding it.

• The menstrual cycle → adapt

• Pregnancy → adjust

• Menopause → prioritize strength

Final Thoughts: Strength Training for Women

Women are often encouraged to do less.

But the evidence consistently shows:

Strength training is one of the most powerful tools for improving women’s health, performance, and long-term quality of life.

Your body is not something to work against —it’s something to understand, support, and train with.

Interested in Getting Started?

I work with women who want a more structured, evidence-based approach to training — without the confusion of trends and misinformation.

If that sounds like you, you can reach out or apply for coaching through my website.