Ep 139: Female Strength, Resistance Training, Hormones, & Muscle Growth with Lauren Colenso-Semple

Do female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual cycle impact your training approach? Find out the surprising truth in today's episode! Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and eventually free weights if you are new to lifting or intimidated by the gym! Today, Philip ( @witsandweights ) interviews Lauren Colenso-Semple, a researcher in exercise physiology and endocrinology who focuses on female sex hormones, resistance exercise training, and mechanisms of muscle growth. Lauren is also an expert fitness professional with years of practical experience and certifications in strength & conditioning, sports nutrition, and personal training. Lauren has published many articles and writes for the MASS research review, and in this conversation, they discuss some of the topics relevant to female athletes, such as the menstrual cycle and strength training, satellite cells and muscle growth, low energy availability, machines vs. free weights, and functional training. Today, you’ll learn all about: 0:00 Intro 1:59 Purpose of the questions Lauren is asking 3:26 The future of understanding female physiology and training 5:29 Female-specific performance and training assumptions 9:27 Menstrual cycle influence on training or the lack thereof 14:35 The role of satellite cells in muscle adaptation in training 21:32 MPS reduction during low energy phases in trained women 30:35 Comparing the effectiveness of machine-based training with free weights 39:45 The usefulness and definition of functional training in fitness 44:46 One question Lauren wished Philip had asked 47:09 Where to learn more about Lauren and her work 47:30 Outro Episode Resources: Join our free insiders list to receive an EXCLUSIVE 10-minute bonus interview with Lauren on how to start training with machine weights, cables, and eventually free weights if you are new to lifting or intimidated by the gym! MASS Research Review YouTube (MASS Office Hours) Instagram: @laurencs1 Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram