Episode Summary

In this powerful episode, Dr. Jeremy Bettle sits down with Sofia Smati, a high-performance coach at the Red Bull Performance Center, to unpack what it actually takes to train female athletes at the highest level. Drawing on her own experience as a former soccer player and her work with everyone from Olympic skaterboarders to e-gamers and 92-year-olds, Sofia challenges one-size-fits-all approaches to training—especially those based purely on gender or cycle timing. She makes a clear case for treating athletes as individuals, training for the demands of the sport, and keeping things simple, consistent, and adaptable. This is a grounded, refreshing conversation that champions women's strength, intelligence, and capacity—without the fluff.

Guest Bio: Sofia Smati

Sofia Smati is a Performance Coach at the Red Bull Performance Center in Los Angeles, where she works with Olympians and professional athletes through a science-driven, personalized approach that prioritizes measurable results. A former soccer player with a Master’s in Sports Science, Sofia brings both academic rigor and firsthand athletic experience to her coaching. Since 2017, she has contributed to the sports performance field through research and publishing, blending evidence-based methods with practical insights. Her mission is clear: to empower athletes to push boundaries, elevate performance, and unlock their full potential.

Guest Links

• Instagram: @smtperformance_
  
  

3 Actionable Items for Listeners

1. You train the person, not the gender. Individual needs, goals, and context matter far more than whether someone is male or female.
   
   
2. Consistency is everything. Outcomes in strength, resilience, and longevity come from showing up and progressing week to week—not from chasing trendy protocols.
   
   
3. Strong is simple. Whether you're training Olympians or someone in their 60s, the fundamentals—lift, recover, eat well, and move with intent—are what create results.
   

10 Key Takeaways

• “I don’t coach gender—I coach individuals.” Training should be adapted to the athlete, not their gender.
  
  

• Too much information can hinder performance. Simplifying and filtering training advice allows athletes to focus on what truly moves the needle.
  
  

• Reactive strength matters. Measuring your strength gains relative to your body weight gives you a real measure of your strength and not a comparison to somebody else.
  
  

• Even gamers are athletes. Strength training improves focus, posture, and reduces injury risk for e-gamers and cognitive athletes alike. Relate this to life outside of sport which often requires a lot of sitting!
  
  

• Progressive overload is king. No matter the goal—hypertrophy (building muscle), performance, or longevity—consistent progression is non-negotiable.
  
  

• Cycle syncing is ineffective. Currently, there’s no evidence that training must be tailored to the menstrual cycle; feedback should be individualized.
  
  

• Bulking fears are largely unfounded. Women lack the testosterone levels and often volume needed for significant hypertrophy without deliberate effort.
  
  

• Women are not fragile. Sofia’s athletes, like SailGP’s only female grinder, often outperform their male counterparts in relative strength.
  
  

• Confidence is built in the weight room. Strength training transforms how women carry themselves, both in and out of sport.
  
  

• Longevity starts now. What you build in your 20s and 30s sets the foundation for your 60s, 70s, and beyond.