Summary
Laura Tarbell explains how women can adjust training and nutrition to hormonal changes throughout life. During puberty, she recommends building movement skills, muscle, and bone health while eating enough to support growth. In the reproductive years, women can prioritize muscle development and performance, adapting training to menstrual-cycle changes. During perimenopause, Tarbell advises lifting heavy, reducing unnecessary training volume, and emphasizing recovery rather than cutting calories or increasing cardio. After menopause, progressive resistance training remains essential for maintaining strength, muscle, bone health, balance, and independence. She also stresses adequate protein and overall nutrition. Her central message: hormonal changes may alter training needs, but they do not limit strength potential.
Strong Fitness Magazine
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