Women's Physiology & Training
Navigating endurance sports through perimenopause, menopause, and changing metabolic phases.
Retaining Bone Density & Power
As estrogen levels fluctuate and drop during perimenopause and menopause, female athletes face a rapid decrease in bone mineral density. Traditional steady-state cardio actually accelerates muscle catabolism if not properly managed.
At Fit-Fitter, we shift the focus for our female athletes towards heavy, low-rep structural lifting mixed with plyometrics. This specific mechanical stress signals the body to retain bone mass and prevents osteopenia.
The Protocol
- Heavy Posterior Loading: Goblet squats, Romanian deadlifts, and kettlebell swings.
- Plyometric Impact: Controlled box jumps and track sprints to stimulate bone density.
- Strategic Recovery: Longer recovery windows between heavy lifting sessions to accommodate shifting cortisol levels.
Metabolic Shifts & Fueling
During menopause, a woman's body becomes more insulin resistant and less efficient at utilizing carbohydrates for high-intensity running. Training must adapt to these metabolic realities.
We emphasize Zone 2 aerobic base building to improve fat oxidation, paired with specific fueling strategies for higher intensity track days. We also focus heavily on mobility to combat joint stiffness associated with hormonal changes.
Join the Women's Squad