The phrase “Women are not small men” has gained considerable traction in recent years, particularly in discussions surrounding female fitness. It was popularized by Dr. Stacy Sims, a reputable sports scientist who has become a prominent voice on various podcasts and social media platforms. Her insights challenge traditional fitness paradigms and have sparked considerable interest among those focusing on self-optimization, especially concerning women’s exercise routines.
Dr. Sims argues that women, particularly those over 40, require different exercise regimens compared to men. While younger females may be able to follow standard fitness advice without negative consequences, she insists that women aged 40 and above should focus on heavy lifting and what she refers to as “polarized” cardio. This approach includes either high-intensity sprint interval training or gentle walking, avoiding moderate levels of exertion in between.
The age of 40 is significant for Sims as it often coincides with the onset of perimenopause, a period marked by hormonal fluctuations that can impact overall health. Although she does provide specific guidelines for women in their 60s and older, she does not impose a strict upper age limit on her recommendations.
During a podcast with Mel Robbins, Sims noted that women over 40 who adhere to conventional cardio workouts may become “skinny fat,” meaning they lack quality muscle and may have unhealthy fat accumulation within their muscle tissue. This perspective is concerning, particularly for those, like myself, who enjoy cardio as part of their fitness routine. As a 39-year-old woman who engages in running, yoga, and strength training, I find value in activities that support my mental well-being, even if they may not align perfectly with Sims’ recommendations for midlife fitness.
Currently, I feel healthy and capable of managing the physical challenges that come with motherhood. However, I ponder whether my fitness approach will need to change drastically as I approach 40. This raises the question of whether specific exercise guidelines should be applied in the years leading up to menopause.
A recent editorial in the British Medical Journal underscored the significant underrepresentation of women in exercise research, highlighting knowledge gaps in various areas, including sports performance and postpartum physiology. Furthermore, studies from the University of Melbourne indicated that sports psychology research is predominantly male-centric, with only a small percentage of reputable studies focusing exclusively on female athletes. This disparity has led to a surge of female fitness influencers who aim to address these gaps.
One emerging trend is cycle-syncing, which suggests that women should adjust their workout routines according to their menstrual cycles. The theory posits that high-intensity workouts are optimal during ovulation, while gentler exercises are preferable during menstruation. Although this concept challenges traditional fitness norms that often overlook women’s unique physiological needs, the scientific support for cycle-syncing remains limited.
Dr. Sims, who holds both an MSc and a PhD and has authored numerous scientific papers, is viewed as a credible figure in the fitness community. Her assertive recommendations resonate with many, as she argues that existing fitness trends largely derive from male-centric data that is inaccurately generalized to women. Her insights offer a compelling narrative, particularly when she explains that typical fitness classes may not provide the necessary stress to stimulate beneficial hormonal responses in older women.
Nevertheless, her claims are met with skepticism by some experts, including strength coach Laurel Beversdorf and physical therapist Sarah Court, who co-host the podcast Movement Logic. While they acknowledge the importance of addressing gender disparities in fitness, they caution against simplifying women’s health issues to hormonal factors. They argue that this perspective risks reinforcing outdated stereotypes and fails to recognize the diversity among women’s experiences.
