Huberman Lab

The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple

February 16, 2026

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  • Muscle tissue in men and women responds very similarly to exercise and nutrition at the cellular level; baseline muscularity differences are primarily due to testosterone surges during male puberty. 
  • The acute post-exercise surge in circulating hormones like testosterone is not the primary driver of long-term muscle hypertrophy, making it unnecessary to structure training specifically to maximize this short-term response. 
  • For general fitness goals, women do not need to fundamentally alter their resistance training structure (sets, reps, intensity) based on their menstrual cycle phase, sleep quality, or use of combined oral contraceptive pills, as consistent, progressive overload remains the key driver of adaptation. 
  • Resistance training benefits extend beyond muscle building to include neural, tendon, and bone adaptations, which are crucial for motor function and longevity, and should not be solely replaced by activities like Pilates or yoga. 
  • The decision to train in a fed or fasted state for resistance training is based on personal preference, as long-term adaptations for muscle growth and fat loss are the same regardless of the acute state. 
  • The concept of a narrow post-workout 'anabolic window' for protein intake is outdated; dietary protein intake should be optimized over the entire day to support muscle adaptations, as protein synthesis remains elevated for up to 24 hours post-resistance training. 
  • Abdominal exercises must be progressively loaded like any other muscle group to achieve hypertrophy, as spot reduction of belly fat through crunches is ineffective. 
  • The single-leg Romanian Deadlift (RDL) is a recommended exercise that effectively targets the glutes and hamstrings while incorporating a balance component. 
  • Interventions like ice baths and NSAIDs, while potentially reducing soreness, may compromise the long-term hypertrophic adaptation from resistance training by blunting necessary inflammation. 

Segments

Muscle Differences Men vs Women
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(00:00:00)
  • Key Takeaway: Data indicates men and women respond to exercise very similarly at the cellular level, despite differing baseline muscularity due to testosterone.
  • Summary: The narrative that women require sex-specific programs is often misleading; muscle protein synthesis response to exercise and nutrition is similar between sexes. The primary difference in baseline muscularity stems from the testosterone surge in men during puberty. Once training begins, both sexes gain similar relative muscle size.
Testosterone and Training Response
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(00:10:45)
  • Key Takeaway: Within the normal physiological range, an individual’s baseline testosterone level does not strongly predict their response to resistance training.
  • Summary: Acute post-exercise increases in circulating testosterone are not the long-term driver of muscle hypertrophy, making it unnecessary to chase this short-term response through specific training styles. For non-augmented individuals, individual variation in muscle growth potential is significant and independent of minor fluctuations within the normal hormone range. Supra-physiological levels of androgens are required to achieve muscularity levels that significantly surpass what is naturally possible.
Starting Resistance Training
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(00:14:42)
  • Key Takeaway: Resistance training is beneficial for women at any age, and starting younger helps build a ‘savings account’ against age-related muscle loss.
  • Summary: Resistance training should not be avoided by young girls, as they naturally engage in similar activities like climbing; starting earlier builds positive habits. The primary goal of resistance training should shift from weight loss to building muscle, which empowers progression and long-term physical capability. Beginners should focus on a full-body program, using appropriate loads that challenge them close to failure (stopping 1-2 reps shy).
Workout Structure Specifics
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(00:20:58)
  • Key Takeaway: For 2-3 workouts per week, full-body sessions are recommended; aim for 2-3 effective work sets per muscle group per workout, prioritizing compound movements.
  • Summary: If training 2-3 times weekly, full-body workouts ensure all major muscle groups are stimulated sufficiently. Rest intervals of about two minutes are generally fine for most exercises, though longer rests (3+ minutes) may be needed for maximal strength work. Time efficiency can be gained by using agonist-antagonist supersets (e.g., pairing a push with a pull) instead of long rest periods.
Rep Ranges and Intensity Techniques
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(00:28:43)
  • Key Takeaway: Training close to failure is critical for hypertrophy, and for beginners, moderate repetition ranges (8-12 reps) are best for mastering technique before exploring extremes.
  • Summary: Intensity techniques like drop sets can be useful finishers, but forced reps offer little additional benefit for adaptation. The rate of movement should be controlled, but the intent during the concentric (lifting) phase should be to move the weight as quickly as possible under control. For hypertrophy, volume is key; lower rep ranges (3-5) require significantly more sets to match the volume achieved in moderate ranges (8-10 reps).
Cardio Scheduling and VO2 Max
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(00:44:21)
  • Key Takeaway: Cardiovascular exercise should ideally be performed separately from resistance training by several hours to avoid blunting hypertrophic adaptations, though high-intensity work is time-efficient.
  • Summary: If strength and hypertrophy are primary goals, resistance training should be performed before endurance work, or separated by several hours to mitigate the interference effect. For general fitness, enjoyable activities like hiking or sports are sufficient; structured cardio is not mandatory unless specific endurance goals exist. High-intensity interval training provides significant cardiovascular benefits in a time-efficient manner compared to long, moderate-intensity sessions.
Menstrual Cycle and Training
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(00:52:43)
  • Key Takeaway: Women should not feel obligated to change their training structure based on their menstrual cycle phase; focus instead on how they feel subjectively on any given day.
  • Summary: The data does not support the need to alter training intensity or structure due to fluctuating endogenous hormones during the menstrual cycle. If symptoms like fatigue or pain occur, adjusting or skipping a single workout is acceptable, but performance is often objectively maintained even when subjective feeling is low. Pushing through a sub-par workout due to lack of sleep or stress is generally better than skipping it entirely.
Hormonal Contraception and Menopause
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(01:03:59)
  • Key Takeaway: Combined oral contraceptive pills do not appear to negatively impact the adaptation to resistance training (strength or hypertrophy) in the long term.
  • Summary: The hormonal changes induced by combined oral contraceptive pills do not seem to significantly affect the body’s ability to adapt to strength or muscle-building exercise. Age-related muscle loss is primarily driven by inactivity and neural changes, not directly accelerated by the decline in estrogen during menopause. Therefore, resistance training remains a crucial component for maintaining muscle, bone density, and reducing fall risk throughout and after menopause.
Exercise Benefits Beyond Muscle
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(01:11:28)
  • Key Takeaway: Resistance training recruits neural pathways, leading to tendon and bone adaptations essential for motor function, independent of muscle building alone.
  • Summary: Understanding the neural aspect of exercise relates fitness to brain health, shifting the focus from weight loss to longevity and injury prevention for women. Motor unit recruitment during weight lifting is a neural pathway that must remain intact for all motor functions. This process builds not just muscle, but also strengthens tendons and bones.
Gym Intimidation and Starting Points
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(01:12:46)
  • Key Takeaway: Machines offer a low-barrier entry point for nervous beginners to learn movement patterns and gauge effort before progressing to free weights.
  • Summary: The fear of the weight room often stems from not knowing how to perform exercises, making machines a good starting point for self-teaching movement patterns. Group fitness classes, while potentially suboptimal for a sound resistance program, can help individuals become comfortable in the gym environment. Social aspects and scheduled appointments associated with group fitness can lower the barrier to entry.
Menstrual Cycle and Training Nutrition
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(01:14:56)
  • Key Takeaway: There is insufficient data to support changing caloric or nutrient intake based on menstrual cycle phases, despite observational trends in self-reported eating.
  • Summary: Physical activity, including resistance training, can help ameliorate negative menstrual cycle symptoms like cramps by increasing blood flow and distracting the mind. The theory that anabolic/catabolic phases necessitate altering exercise or diet lacks strong supporting data. Observational data on increased eating during certain phases is based on self-report and does not prove a need for altered caloric intake.
Pilates vs. Resistance Training Efficacy
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(01:17:50)
  • Key Takeaway: Pilates and yoga are insufficient progressive resistance stimuli required to effectively stave off age-related muscle loss compared to dedicated resistance training.
  • Summary: People often adopt routines based on observing others (like a fit Pilates teacher) without accounting for genetic or prior athletic history, leading to misleading expectations. The term ’toned’ implies increased muscle size and decreased body fat, which is most effectively achieved through resistance training and nutritional adjustments. Just two 20-minute, full-body resistance workouts per week are sufficient to attenuate age-related muscle decline.
Body Composition and Genetic Factors
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(01:21:52)
  • Key Takeaway: Genetic factors, including bone structure and muscle insertion points, significantly influence body shape and fat distribution, making direct comparison to others misleading.
  • Summary: Individuals who participated in strength and speed sports when young often retain more musculature later in life, potentially due to a combination of genetics and early training. Body shape, such as shoulder width or natural fat storage sites, is largely unchangeable, and achieving another person’s physique may require unsustainable caloric intake. The old somatotype labels (ectomorph, mesomorph, endomorph) lack physiological basis and are not useful for prescribing training programs.
Fasted Training, Caffeine, and Pre/Post Nutrition
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(01:30:42)
  • Key Takeaway: For resistance training, the decision to train fed or fasted should be based on personal preference, as long-term muscle growth and fat loss adaptations are the same.
  • Summary: Consistent fasted state training does not offer a long-term advantage for fat loss over fed training, as acute fat oxidation differences are offset by overall metabolism. Pre-workout food composition is unlikely to be used as fuel during typical resistance sessions; the benefit is often psychological or related to avoiding GI distress. The post-workout anabolic window for protein synthesis is long-lasting, meaning timing within 30 minutes versus three hours does not significantly affect muscle adaptation.
Creatine Supplementation Science
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(01:40:12)
  • Key Takeaway: Creatine monohydrate (5g/day) is a safe, well-studied supplement that aids performance in exercising individuals but lacks evidence for cognitive boosting in non-deficient populations.
  • Summary: Creatine gummies should be approached with caution as some top-selling brands have been found to contain negligible amounts of the active ingredient. Creatine supplementation is only beneficial when paired with the stimulus of exercise; it will not increase muscle mass otherwise. Elevated creatinine levels on blood tests due to creatine supplementation are normal and should be communicated to a physician, but long-term safety at 5g/day is supported by research.
Handling Individual Experience vs. Science
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(01:45:44)
  • Key Takeaway: When addressing individual reports contradicting scientific data (e.g., creatine causing hair loss), scientists should respect the experience while prioritizing engagement with those genuinely open to evidence-based information.
  • Summary: Distrust in formal science is growing, often fueled by the weaponization of cherry-picked studies online, which oversimplifies complex physiological realities. While individual experience is valid, it should not dictate general recommendations, especially when claims contradict established literature (like creatine side effects). Research should focus on areas like body fat redistribution during menopause, which is more complex than just estrogen loss, and scientists must improve communication to prevent misinterpretation.
Cortisol Misinformation and Training Intensity
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(01:54:52)
  • Key Takeaway: Acute, necessary cortisol spikes from exercise or cold exposure are being incorrectly conflated with the pathological, chronically high cortisol seen in Cushing syndrome to sell ineffective supplements.
  • Summary: Cortisol increases during exercise are normal and necessary for functions like blood glucose regulation and are not the primary driver of body fat storage or inability to lose fat. The correlation between stress, elevated cortisol, and weight gain is often cryptic, as the stressor frequently leads to increased caloric intake, which is the actual driver of fat gain. A solid resistance training session will naturally triple or quadruple circulating cortisol levels, indicating its role is adaptive, not purely detrimental.
Overtraining, Training Time, and Recovery
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(02:00:02)
  • Key Takeaway: True overtraining is rare for the average exerciser, and individuals should train based on how the time of day impacts their energy and sleep quality.
  • Summary: If an individual experiences persistent sleep difficulty, prolonged soreness, or feeling generally unwell, these are red flags for overdoing it, but most people are not at risk of overtraining. Training time preference is highly individual; morning training may align better with the natural cortisol wave, boosting all-day energy for some. If caffeine intake before training disrupts sleep, shifting the workout time earlier is a practical adjustment.
Hormone Augmentation vs. Replacement Therapy
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(02:04:07)
  • Key Takeaway: While hormone replacement therapy effectively manages menopausal symptoms, current data does not support its use for preventing cognitive decline or cardiovascular disease, and testosterone augmentation requires very low doses to avoid virilizing side effects.
  • Summary: Hormone therapy is primarily aimed at symptom management (like hot flashes and poor sleep), which indirectly supports adherence to diet and exercise, rather than directly optimizing muscle mass. Testosterone therapy in women is currently proven effective mainly for low sexual desire, and exceeding low-normal doses risks side effects like voice deepening. Claims that hormone therapy is necessary for longevity or disease prevention are premature and inaccurate based on current evidence.
Sex-Specific Training Differences
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(02:09:22)
  • Key Takeaway: The data overwhelmingly suggests that men and women respond similarly to consistent, effective, and progressive resistance training protocols, contrary to popular narratives suggesting sex-specific programming is required.
  • Summary: The narrative that women require sex-specific training, nutrient timing, or intensity guidance often serves to make them feel included but is not supported by exercise science data. The historical challenge of standardizing female participants (due to menstrual cycles and contraceptives) has historically limited research, but removing this barrier allows for more inclusive studies. The core principles of progressive overload remain the most effective approach for both sexes.
Current Training Routine and Mobility
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(02:16:19)
  • Key Takeaway: Effective resistance training involves frequent, shorter sessions (e.g., push/pull/legs rotation) performed close to failure, which inherently incorporates necessary mobility work through full-range warm-ups.
  • Summary: Dr. Colenso-Semple currently favors more frequent, shorter resistance training sessions (30-45 minutes) using a push/pull/legs rotation to maintain habit adherence. Going close to failure, or to failure on machine exercises, is maintained to ensure adequate stimulus for adaptation. Dedicated mobility work is generally unnecessary if training incorporates full-range-of-motion movements during warm-ups.
Exercise Modality Effectiveness Quick Hits
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(02:22:50)
  • Key Takeaway: Weighted vests should be used for loaded movements like squats, not just walking, and balance training should be integrated into resistance sessions rather than relying on specific longevity tests like the arm hang.
  • Summary: Deliberate cold exposure’s most compelling benefits are likely psychological well-being rather than direct physiological gains, and Zone 2 cardio is beneficial but not mandatory if preferred intensity differs. Walking with a weighted vest does not substitute for resistance training; the vest should be used for progressive loading during strength exercises. Incorporating unilateral exercises or walking lunges into resistance training effectively builds balance and coordination needed to prevent falls.
Abdominal Work and Favorite Exercise
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(02:25:18)
  • Key Takeaway: To hypertrophy the rectus abdominis, abdominal exercises must be progressively loaded like any other muscle group, as crunches alone will not reduce belly fat.
  • Summary: Abdominal exercises do not directly burn belly fat; fat loss requires overall caloric deficit. For muscle growth in the abs, progressive loading is required, similar to training the chest or legs. The single-leg Romanian Deadlift (RDL), performed with the weight held on the working side, is a favorite exercise that effectively trains the glutes and hamstrings while incorporating a balance component.
Abdominal Work and Fat Loss
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(02:25:18)
  • Key Takeaway: Abdominal hypertrophy requires progressive loading like any other muscle group.
  • Summary: Abdominal exercises alone will not burn belly fat; they must be loaded progressively to grow the rectus abdominis muscle. Many women performing numerous crunches are likely hoping for leanness rather than muscle growth. Loading the abs appropriately is necessary for hypertrophy.
Favorite Unconventional Exercise
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(02:25:47)
  • Key Takeaway: The single-leg RDL is a favored exercise incorporating balance and unilateral work.
  • Summary: The single-leg Romanian Deadlift (RDL) is recommended for targeting glutes and hamstrings unilaterally. This movement allows for the incorporation of a balance component if not using support for stability. A barbell pad on a low squat rack bar can be used for foot placement comfort during the exercise.
Accelerating Resistance Recovery
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(02:26:54)
  • Key Takeaway: Accelerating recovery often compromises the adaptation stimulus from training.
  • Summary: Methods that accelerate recovery, such as ice baths or NSAIDs, can potentially blunt the hypertrophic stimulus because they reduce necessary short-term inflammation. The goal of accelerating recovery may conflict with the goal of accelerating adaptation. Inflammation is required in the short term for adaptation to occur.
Guest Appreciation and Science Voice
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(02:27:43)
  • Key Takeaway: Dr. Colenso-Semple is recognized as a rational, scientific voice amidst online noise.
  • Summary: The host expressed appreciation for Dr. Colenso-Semple’s clarity and scientific approach to fitness and nutrition. Her work is seen as a necessary signal providing evidence-based information in a landscape often favoring less substantiated claims. The host looks forward to future discussions as more data emerges.
Dr. Colenso-Semple’s Research Review
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(02:28:35)
  • Key Takeaway: She co-authors a monthly research review breaking down current health and fitness science.
  • Summary: Dr. Colenso-Semple writes a monthly research review alongside three other PhDs, including Eric Trexler and Eric Helms. This review breaks down the latest science across health, fitness, and wellness topics. It provides actionable takeaways contextualized within the broader scientific literature.
Podcast Support and Book Promotion
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(02:29:33)
  • Key Takeaway: Listeners can support the podcast via zero-cost actions and pre-order the new book.
  • Summary: Zero-cost support methods include subscribing on YouTube and following/reviewing on Spotify and Apple Podcasts. The host’s new book, “Protocols, an Operating Manual for the Human Body,” covers protocols for sleep, exercise, focus, and stress control, available for pre-sale at protocolsbook.com. The host is active on all major social media platforms under the handle Huberman Lab.
Neural Network Newsletter Details
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(02:31:07)
  • Key Takeaway: The free Neural Network newsletter offers protocol PDFs and podcast summaries.
  • Summary: The Neural Network newsletter is a zero-cost monthly resource providing podcast summaries. It includes one-to-three-page PDF protocols covering topics like sleep optimization, dopamine, cold exposure, and foundational fitness. Subscribers can sign up via the menu tab on hubermanlab.com.