Hormone-Agnostic Training
Train regardless of hormones
The Hormone-Agnostic Training framework suggests that women should not change their training based on their menstrual cycle or menopause. Instead, they should focus on progressive overload and proper technique to achieve their fitness goals. This framework is based on the idea that hormonal changes do not significantly impact muscle growth or strength.
- Hormonal changes do not significantly impact muscle growth or strength.
- Progressive overload is key to achieving fitness goals.
- Proper technique is essential for effective training.
- Assess Your Current TrainingEvaluate your current training program and identify areas for improvement. Consider your goals, current fitness level, and any limitations you may have.Pro tipWork with a trainer or coach to help you assess your training and create a personalized program.WarningBe careful not to overdo it, especially if you're new to training.
- Focus on Progressive OverloadGradually increase the weight or resistance you're lifting over time to challenge your muscles and promote growth. This can be achieved by increasing the weight, reps, or sets.Pro tipUse a variety of exercises and rep ranges to keep your training interesting and prevent plateaus.WarningDon't sacrifice proper technique for heavier weights.
- Prioritize Proper TechniqueFocus on using proper technique when lifting to avoid injury and ensure you're targeting the correct muscles. Consider working with a trainer or coach to help you develop proper form.Pro tipStart with lighter weights and focus on proper technique before increasing the weight.WarningPoor technique can lead to injury, so be careful and take your time.
Sarah, a 35-year-old woman, was training for a fitness competition. She was concerned about how her menstrual cycle would affect her training, but after working with a coach, she learned to focus on progressive overload and proper technique. She was able to achieve her goals and even placed in the competition.
This framework is based on research that shows that hormonal changes during the menstrual cycle or menopause do not significantly impact muscle growth or strength. Dr. Lauren Colenso-Semple discusses how women can train effectively regardless of their hormonal state.