EP 432 &#8211; Bitesize: What Every Woman Needs to Know About Building Strength and Power with Dr. Stacy Sims

High Performance Health Podcasts -432

Bitesize: What Every Woman Needs to Know About Building Strength and Power with
Dr. Stacy Sims

Angela is joined by Dr Stacy Sims for a bitsezie edition devoted to the intricacies of high-intensity interval training (HIIT) and resistance training specifically tailored for women navigating perimenopause and postmenopause.

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Description

They discuss the importance of adjusting workout intensity and frequency based on hormonal changes, emphasising the need for increased doses of sprint interval and strength training as women transition through these phases.

Key Takeaways

Take Ownership of Your Workouts: You’re paying for your classes and fitness routines, so tailor them to your body’s needs. Intervals and training formats must work for you, not the other way around.

Strength Training at All Stages: Building muscle before menopause creates a foundation for better health, stronger bones, and more energy. Women should focus on resistance training and power-based exercises to maintain joint stability and lean mass.

HIIT and Sprint Training Adaptations: Women in perimenopause benefit from 2–3 HIIT or sprint sessions weekly, while postmenopausal women need increased doses of shorter sprint and resistance training to stimulate muscle and bone health effectively.

Periodization is Key: Adjust training in phases throughout the year to match hormonal changes, seasons, and lifestyle. Periodized programs with focused blocks (e.g., VO2 work, hypertrophy, or strength) allow sustainable progress.

Consistency Builds Strength and Longevity: A gradual approach to higher-intensity training ensures joint and muscle health, particularly in late postmenopause. The goal is to gradually increase intensity and frequency, avoiding injury while building resilience.

Plyometric Training Misconceptions: High-intensity activities like box jumps or battle ropes can count as plyometric or sprint work. The key is short bursts of effort at high intensity (RPE 9–10).

Timestamps and Key Topics

0:04 - Importance of tailoring workouts to individual needs
0:37 - Angela introduces fresh starts and simple health habits
4:12 - Hormonal changes during perimenopause and postmenopause
7:13 - Role of plyometrics and sprint work in strength training
8:35 - Periodized training for women across different life stages
11:11 - Resistance training as a lifelong foundation for women
13:20 - Structuring training blocks for strength and hypertrophy

High
Performance
Health

The High-Performance Health Podcast is all about optimising your body, mind and lifestyle for high performance.

Packed full of actionable insights, strategies, bio hacks, lifestyle hacks, mindset strategies and expert performance advice, Angela Foster is on a mission to optimise your human potential. Featuring interviews with some of the top experts on the planet in the fields of health, performance and business, this show aims to inspire, educate and empower you to live an energetic, healthful and limitless life.

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About Angela

Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.