There is no robust data supporting the need to alter training based on the phase of the menstrual cycle. Women are not less capable during their period. Training should be adjusted based on subjective feelings (fatigue, symptoms) on a given day, not a predetermined hormonal calendar.

Dorian Yates dismisses the term "toning" as a misnomer for women. The desired firm look is achieved by building muscle and losing fat. Women should follow the same resistance training principles as men; their lower testosterone levels will naturally prevent them from becoming overly muscular.

Focusing on building muscle is crucial for long-term health, particularly for women entering perimenopause. Muscle helps regulate blood sugar, reduces inflammation, and protects against osteoporosis, dementia, and heart disease, making it a vital health indicator.

Dorian Yates questions blind faith in "science-based training," noting that many lab studies don't apply to elite athletes. He argues that if a theoretical model, like protein synthesis timing, doesn't translate to better real-world results, it should be discarded in favor of practical experience.

Women should not fundamentally change their training principles during menopause. Data shows that the transition itself does not accelerate muscle loss. Sarcopenia is primarily exacerbated by physical inactivity, making resistance training a crucial constant throughout a woman's life.

While beneficial for mobility and general fitness, activities like Pilates and yoga do not provide the sufficient or progressive resistance needed to build and maintain muscle mass long-term. They are not a substitute for dedicated strength training to combat age-related muscle loss.

The idea that you must consume protein within a narrow window post-exercise is a myth. Research shows that muscle protein synthesis remains elevated for over 24 hours after resistance training, making immediate protein intake unnecessary for optimizing muscle growth.

Within the wide, normal range of testosterone for both men and women, hormone levels are not predictive of one's ability to gain muscle. Only supra-physiological levels, such as those from anabolic steroids, create a significant, predictable advantage in muscle growth.

Contrary to popular belief, women's bodies contain substantially more total testosterone than estradiol. This misunderstanding arises because tests use different units (nanograms vs. picograms) or focus only on "free" testosterone, understating its overall prevalence and importance.