What training schedule does Dr Stacey sims recommend for a 37 year old female?
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Dr. Stacy Sims recommends a structured and adaptive training schedule for women, particularly as they age. Here's a summary of her recommendations for a 37-year-old female:
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Strength Training: Focus on compound movements such as squats, deadlifts, and overhead presses. It's important for younger women to train to failure to boost strength and muscle growth, while as they age, they should shift towards heavier strength training with some repetitions left in reserve. This supports both muscle retention and cognitive health 1.
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Frequency and Split: Aim for resistance training three to four times a week, either through total body workouts or split sessions depending on available time and personal preference. Adequate rest is essential 2.
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Intensity and Variation: In your thirties, begin focusing on heavier compound movements with a well-structured periodization, moving in six-week blocks to build a solid foundation for future power-based training 2.
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Cardio and High-Intensity Work: Instead of moderate intensity classes like spinning which may not be beneficial, prioritize true high-intensity interval training sessions a few times a week for optimal health benefits 3.
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Enjoyment and Adaptability: Choose exercises and activities you find enjoyable to ensure consistency and motivation in your routine. It's also beneficial to periodically change your workout regimen to maintain progress in strength and hypertrophy 4.
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Protein Intake: Ensure a high protein diet (around 1 to 1.1 grams per pound of body weight) to support muscle building and maintenance, crucial for longevity and a healthy body composition 5.
These guidelines provide a comprehensive strategy for effective training, ensuring you maintain both physical and mental well-being as you age.
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