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.

A 40-year longitudinal study of Swedish women found a powerful correlation between mid-life fitness and late-life cognitive function. Women who were categorized as "high fit" in their 40s experienced, on average, nine more years of good cognitive health in their 80s compared to their low-fit counterparts.

Physiologically, men and women's muscles respond to exercise very similarly. The idea that women need fundamentally different training programs, rep ranges, or nutrient timing is a narrative created to make them feel specifically catered to, but it is not supported by scientific data.

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.

The emotional flatness and lack of motivation common in menopause stems from a drop in dopamine. Instead of forcing yourself through old routines, you can strategically counteract this by introducing novelty. Learning a new sport or changing daily habits helps naturally boost dopamine and reignite drive.

A study on identical twins revealed that the twin with greater leg strength had a larger brain and better cognitive function over a 10-year period. This suggests that lower-body resistance training is a uniquely potent and specific intervention for preserving brain mass and preventing Alzheimer's.

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.

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 order of workouts matters significantly. Performing strength training before endurance work does not compromise endurance and may even enhance it. However, doing endurance training first fatigues muscles, leading to worse performance and diminished results in the subsequent strength session.