Do Women Really Need to Eat and Train Differently Than Men?
You’ve probably seen it…
The pink booty bands and dainty dumbbells.
The “hormone-balancing” teas, supplements, and seed cycling protocols.
The workout plans made “specifically for women” that look suspiciously like a warm-up.
And it begs the question — do women actually need to eat and train differently than men?
Let’s break it down.
🏋️♀️ Training: Same Rules, Smart Adjustments
✅ What’s the same:
Women benefit from resistance training just as much as men — if not more, due to a greater risk of osteoporosis.
Progressive overload, compound lifts, and muscle recovery apply equally.
Cardio improves cardiovascular health, endurance, and calorie burn for everyone.
⚖️ What’s different:
Hormonal fluctuations can impact strength, endurance, and recovery. Some women feel strong during the follicular phase (Day 1–14-ish), but experience dips in energy or coordination during the luteal phase (Day 15–28-ish).
Women tend to have better endurance and recovery than men, which can mean they tolerate higher reps/volumebut may recover more slowly from very high-intensity work.
During certain parts of the menstrual cycle, ligaments may be more lax, increasing injury risk.
Bottom line: Women don’t need a “pink dumbbell plan,” but training can be adjusted based on energy levels and cycle-awareness (if desired).
🍽️ Nutrition: Same Fundamentals, Personal Application
✅ What’s the same:
Caloric deficit is required for fat loss.
Protein, fiber, whole foods, and blood sugar balance are beneficial for all.
Nutrition should support training, recovery, and lifestyle.
⚖️ What’s different:
Women may have slightly lower calorie needs due to less muscle mass and lower basal metabolic rates.
Appetite and cravings can fluctuate with the menstrual cycle, especially in the luteal phase (higher progesterone = increased hunger for some).
Iron needs are higher for menstruating women.
During perimenopause/menopause, hormonal changes can impact body composition, muscle retention, insulin sensitivity, and fat distribution.
Bottom line: The principles are the same — but supporting hormonal shifts and understanding energy needs at different phases makes the approach more effective and sustainable.
Many dieting and fitness businesses use "female-specific" training/dieting advice to sell unnecessary supplements or “hormone-balancing” programs, scare women away from strength training and/or carbs, and reinforce diet culture with pink-washed, restrictive approaches. But we’re not about that around here.
Women are not broken, and we don’t need completely different strategies when it comes to diet and exercise - what we need is a personalized application of science-backed advice.
Want support with that?
That’s exactly what we do inside our 1:1 Nutrition Coaching program.
Together, we’ll help you:
Lose weight without giving up your favorite foods, or tracking everything you eat
Build habits that support your body and your goals year round
Create a nutrition strategy that feels effortless, not obsessive
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