Episode 38 - Muscles, Mechanics, & Menopause: Designing Weight Routines for Women Runners

Episode Summary:

In this episode, host Alison explores the popular advice for midlife women—especially runners—to “lift heavy” and breaks down the science and strategy behind it. She explains that while lifting heavy can support muscle retention, bone density, metabolic health, and running performance during perimenopause and menopause, the real key is lifting to failure for maximum muscle fiber recruitment. Alison emphasizes that lifting heavy is often promoted because it requires less training volume, which pairs better with running, and also empowers women to shift focus from being small to being strong. However, she acknowledges that it may not feel good for everyone due to anatomical factors such as a narrow pelvic and rib cage structure, which can affect core engagement, internal rotation, and force production. The episode highlights the importance of building a strong foundation first, and introduces the Women's Running Academy as a resource for female runners to develop the necessary biomechanics and strength safely and effectively.

Key Takeaways:

• Lifting heavy is essential for midlife women to maintain muscle mass, bone density, metabolic health, and overall strength—especially as estrogen declines with age.
• Heavy strength training doesn't mean high volume or lifting to failure; rather, it's about using heavier loads with lower reps to build strength efficiently without compromising recovery, especially for runners.
• Improving internal rotation, glute length, and bottom-up core engagement helps women lift more effectively and run more efficiently by building a better foundation for force generation and absorption.
• The Women’s Running Academy program is designed to meet women where they are, offering progressive strength training that supports running goals while accounting for female-specific biomechanics and life demands.
  
  

Time Stamps:

[00:00] - Introduction

[03:15] - Why “Lift Heavy” Is Trending for Midlife Women

[08:30] - Lifting Heavy vs. Lifting to Failure & Volume Management for Runners

[13:45] - Why Lifting Heavy Might Not Feel Good at First

[18:30] - Female Anatomy, Core Engagement & Force Production

[22:20] - Wrap-Up & Women’s Running Academy Invitation

Resources Mentioned:

• Women’s Running Academy Membership: Smart, female centered, run supportive strength training month after month. With the Women’s Running Academy Membership you can successfully continue to strength train year round in a way that is supportive of your running and long term health. (Enrollment opened May 21 - May 30th)
  
  

Quotes:

• "It encourages women to not be focused on being small. It encourages women to go in there in the weight room, take up space, and be strong."
  
  
• "Lifting heavy isn’t the only way to build muscle—it’s lifting to failure that matters, whether that’s five reps or twenty."
  
  

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