Female-Specific Training & Fueling
Stacy Sims argues women need a different playbook than default male-derived advice. Her approach favors more protein, real fueling around training rather than fasted workouts, heavy resistance work, short hard sprints instead of endless cardio, and jump training to protect bone. Women grow more anabolically resistant with age, and Sims warns under-eating, not over-eating, is the bigger risk.
Sims argues women need a different playbook than the default male-derived advice: more protein, real fueling around training (not fasted), heavy resistance work, short hard sprints instead of endless moderate cardio, and jump training to protect bone. The approach shifts through the reproductive years, perimenopause and menopause as estrogen (a key driver of strength, recovery and bone) declines. The throughline is fuelling enough, the biggest risk she warns about is under-eating, not over-eating.
Why it worksâ–¼
Eat 1 to 1.1g protein per pound of body weight
Women get more anabolically resistant with age, so protein is what protects muscle.
Fuel before training
Fasted training sends a low-energy signal in women; a little fuel protects muscle and drives the right hormonal response.
Eat within 30 to 45 minutes after training
Withholding food keeps the brain in a low-energy state, and lean mass is the first thing it gives up.
Resistance training at least 3x per week
Heavy load drives the central-nervous-system and strength response that matters most as estrogen declines.
Add sprint interval training
True sprints drive growth hormone, body composition and metabolic health, especially in perimenopause.
Add jump / plyometric training
Estrogen decline accelerates bone loss; loading and jumping build bone density.
Take 3 to 5g creatine daily
Strong evidence for strength, power and brain in women, particularly peri and post-menopause.
Use electrolytes, not just water
Hydration needs shift across the cycle as plasma volume changes; women are not small men here either.
Use sauna and track bone with DEXA
Heat aids recovery and adaptation, and DEXA catches bone loss early enough to act.
- Active women 30+ who want to stay strong
- Women in perimenopause or menopause
- Women told to just do more cardio
- Anyone under-fueling their training
- Sims sells no supplement line of her own; she advises and recommends third-party-tested products. Treat the items here as generic recommendations and confirm specific brands before relying on them
- This protocol is about fuelling more, not restricting; under-eating (low energy availability) is the main risk Sims warns against
- Hormone therapy and menopause treatment are medical decisions for your doctor; this is education, not medical advice
- If you are pregnant, new to lifting, or managing a medical condition, build up gradually, master form first, and get individualised guidance
- Build sprint and high-intensity work up over time, and clear it with a doctor if you have cardiac risk
- July 3, 2026 Protocol published.
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Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol.ai is an independent platform. This protocol is based on the publicly available work of Stacy Sims and is not created, reviewed, endorsed by, or affiliated with Stacy Sims or Author, ROAR & Next Level.