How Should Women Exercise?

The topic of exercise for women has been at the center of both scientific research and coaching practice for many years. As a trainer, the most important point I have observed in the field is this: women’s expectations from exercise, their physiological responses, and their sustainability approaches differ from men in some ways. Programs written without understanding these differences often either lead to loss of motivation or increase the risk of injury.

The Effect of the Hormonal Cycle

The menstrual cycle is a critical factor in exercise planning for women. Fluctuations in estrogen and progesterone levels can affect strength development, recovery time, and performance. For example, studies show that women are more open to strength increases in the follicular phase (especially the first half of the cycle), while they adapt better to endurance training in the luteal phase (Sung et al., 2014). In my own experience, my female clients often express that they feel this difference. Reflecting this awareness in the program makes the training process much more efficient.

Strength Training: Not Just for Men

One of the most common misconceptions among women is the idea that “my muscles will swell if I lift weights.” However, scientific data reveals that women have much lower testosterone levels compared to men, and therefore their hypertrophy potential is limited. Instead, strength training increases bone density in women, reducing the risk of osteoporosis (Kohrt et al., 2004), speeds up metabolism, and provides functional strength in daily life. In my own practice, I have repeatedly observed that basic movements such as squats, deadlifts, and bench presses provide an increase in self-confidence in women. These types of exercises not only provide physical strength, but also reinforce the feeling of “I can do it” mentally.

Cardio and Fat Burning

Women’s ways of storing and using fat differ from men’s. Research shows that women are more prone to fat oxidation during exercise (Tarnopolsky, 2008). This proves that the right cardio protocols (interval workouts, low-to-moderate intensity long-term exercises) can be very effective in women. In my work with clients, I have seen that high-intensity interval training (HIIT) provides serious changes in a short time. At the same time, low-tempo walks or cycling workouts are a great tool to support fat burning on recovery days.

Psychological Factors and Motivation

Another important point I have observed while working with women is the difference in motivation sources. For many women, exercise is of great importance not only for physical appearance but also for stress management and mental balance. For this reason, it is very critical for programs to not be monotonous, to include variety, and to have a sociality element for sustainability. Group classes, dance-based workouts, or outdoor activities are very beneficial in this regard. What increases women’s commitment to exercise is usually both enjoying themselves and experiencing a sense of empowerment throughout the process.

Practical Exercise Recommendations

• For strength: Include basic movements such as squats, deadlifts, lunges, push-ups, and planks 2-3 days a week.
• For cardio: Apply HIIT 2 days a week, and moderate-tempo long walks or cycling workouts 1-2 days a week.
• For flexibility and balance: Adding yoga or pilates to the program 1-2 days a week supports both the body and the mind.
• For recovery: Pay attention to sleep, nutrition, and active rest. It may be especially beneficial to reduce the intensity of training a little during the luteal phase.

Common Mistakes

• Doing only cardio: Many women do cardio for hours to lose weight. This approach can lead to muscle loss. Strength training must be added to the program.
• Avoiding weights: Doing unlimited repetitions with low weights is not enough for strength and muscle development. Women should also benefit from the progressive overload principle.
• Not considering the cycle: When exercise planning is not done according to the menstrual cycle, performance decline and loss of motivation are frequently experienced.
• Ignoring nutrition: Exercise alone is not enough. It becomes difficult to get efficiency without adequate protein and a balanced diet.
• Expecting quick results: Exercise is a marathon, not a sprint. Continuity and patience are the most important keys.

In Conclusion

When planning an exercise program for women, it is essential to consider physiological facts, hormonal cycles, psychological motivation sources, and social factors. My approach is to combine scientific data with field practice and write sustainable and motivating programs specific to each individual. Because exercise shapes not only muscles but also life. Accompanying a woman’s journey of empowerment is one of the experiences I enjoy most in my coaching profession.

Fitness Trainer

MEHMET USTALAR