According to stacy sims can you suggest weekly workout plan for a 36-year old woman?

Dr. Stacy Sims advises that women in their late 30s to 50s should emphasize true high-intensity interval training (HIIT) and avoid moderate intensity workouts, which can elevate cortisol levels without providing the necessary hormonal responses for optimal body composition and longevity.

Weekly Workout Plan for a 36-Year-Old Woman

Resistance Training

• 2-4 Sessions per Week
  • Focus on heavier weights and increased training volume without training to failure.
  • Ensure pre-workout and post-workout nutrition to manage cortisol levels.

High-Intensity Interval Training (HIIT)

• 1-2 Sessions per Week
  • Perform true HIIT with 1-4 minutes of 80% or more effort.
  • Alternatively, try sprint intervals of 30 seconds of full effort.

Cardiovascular Exercise

• Avoid moderate-intensity activities like those found in classes like Orange Theory, F45, or SoulCycle which can result in elevated cortisol without sufficient hormonal benefits.
• Emphasize recovery to hit high intensities genuinely in subsequent sessions.

By focusing on these principles, the workout plan balances resistance training and proper high-intensity work to improve body composition and longevity while appropriately managing stress levels.

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