Episode #306. How can women build muscle, commit to an exercise program, and manage menopause weight gain? Dr Alyssa Olenick returns today to finish our conversation on exercise and recovery for women, answering these questions and many more.

You’ll learn how women should be training differently from men, including what you should implement and avoid. We discuss how to grow your booty, how to tell if you’ve trained hard enough, and how to train regularly. Dr Olenick also covers whether cold water immersion is safe and beneficial, what to do about weight gain during menopause, and what you should be supplementing with.

Specifically, we discuss:

• Intro (00:00 )


• Understanding Sex Differences in Training: Tailoring Workouts for Women (01:59 )


• Mastering RPE for Effective Workouts: A Beginner's Guide (13:16 )


• The Ideal Weekly Routine for Booty Gains: Quality Over Quantity (23:34 )


• How do you know if the workout program is effective? (29:07 )


• Navigating Soreness and Recovery in Strength Training (39:02 )


• Cold water emmerson and reducing muscle soreness (49:03 )


• Navigating the Menopause Conundrum: Understanding Weight Gain and Body Changes (56:21 )


• How Resistance Training Transforms Women's Health During Menopause (1:08:00 )


• Zone 2 Training vs. High-Intensity Workouts: What's Best for Women? (1:17:50 )


• HIIT Explained: Maximizing Benefits with True High-Intensity Interval Training (1:27:02 )


• Demystifying Supplements: What Really Works for Fitness and Recovery (1:35:25 )


• Breaking Myths: The Truth About Women, Hormones, and Strength (1:41:02 )


• Outro (1:44:13 )

Connect with Dr Alyssa Olenick on Instagram and YouTube, and learn more on her website. You can also listen to The Messy Middle Podcast on Spotify and Apple Podcasts. Make sure to listen to her first episode on The Proof here.

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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