Women Are NOT Small Men: Why Your Exercise and Nutrition Plan Should Be Tailored for You
For years, women have been handed cookie-cutter fitness and nutrition advice—plans that might work great for men but leave us wondering why we’re not seeing the results we deserve. I’ve heard it time and time again from the women I coach online: “I’m doing everything right, but nothing’s changing.” Or, “The plan my husband is on works for him, but not for me.” Here’s the reality: women are NOT small men. Our bodies, hormones, and metabolism are beautifully unique, and our exercise and nutrition plans need to reflect that.
If you’ve ever felt frustrated, stuck, or like your hard work isn’t paying off, you’re not alone—and it’s not your fault. I’m here to help you ditch the one-size-fits-all approach and start working with your body, not against it.
1. Hormones Make a BIG Difference—and That’s Okay
Let’s start with the obvious: hormones impact everything. From your energy levels to how you store fat, hormonal shifts throughout your life mean your body responds to exercise and nutrition differently.
- Monthly Cycles Matter: When we talk about why women are not small men, it is important that we understand the impact of our monthly cycles. During the first half of your cycle (follicular phase), estrogen is rising, and you’ll likely feel stronger and have more endurance. This is the time to push hard with heavier weights and high-intensity workouts. In the second half (luteal phase), progesterone increases, and your energy might dip. Here’s what I tell my clients: “This isn’t a setback—it’s an opportunity to focus on recovery and lighter movement like walking, yoga, or stretching.” Listen to your body and give it what it needs.
- Menopause and Perimenopause: As estrogen declines, many women notice weight shifting to the midsection. Strength training, proper protein intake, and stress management become your new best friends during this time. The right approach can help you build muscle, maintain strength, and feel incredible—even through hormonal changes.
Key Takeaway: Instead of fighting your hormones, work with them. Adjust your workouts and nutrition to match your energy levels, and remember that progress doesn’t have to look the same every week.
2. Women Burn Calories Differently—and That’s a Good Thing
Have you ever noticed that the men in your life can cut a few calories and drop weight almost overnight? It’s frustrating, I know, but like I said at the beginning, women are NOT small men. Women’s bodies are designed differently for good reason. Our metabolism is more efficient, which helped us survive through history—but it also means we have to be smarter about how we train and eat.
- Cardio Isn’t the Answer: So many of the women that I work with have the same misconception about cardio. They think that logging endless miles on the treadmill is the key to getting lean. Sound familiar? The truth is, too much cardio can actually spike cortisol (the stress hormone) and lead to fat storage. Instead, focus on strength training 3-5 times per week. Lifting weights builds muscle, and muscle is metabolically active (it burns more calories, even at rest!).
- Fuel Your Workouts: One of the biggest mistakes I see women make is undereating, especially carbs and protein. If you’re doing strength training, you need fuel to build and repair those muscles. I recommend aiming for balanced meals with protein, complex carbs, and healthy fats to stabilize energy and maximize recovery.
Key Takeaway: Strength training is your secret weapon for boosting metabolism and reshaping your body. Pair it with smart nutrition, and you’ll see results faster.
3. Women Are Not Small Men: We Need MORE Protein Than You Think
When I ask my clients how much protein they eat, most of them guess they’re getting “enough.” But when we break it down, they’re usually far below what they actually need. Here’s why protein is non-negotiable for women:
- Muscle Repair and Strength: Whether you’re lifting weights, running, or doing yoga, your muscles need protein to repair and grow. Skimping on protein slows your progress and can even lead to muscle loss.
- Fat Loss and Satiety: Protein helps you stay fuller longer and stabilizes blood sugar, which reduces cravings (especially around your period when you want to devour everything in sight).
- Aging Gracefully: As we age, our bodies naturally lose muscle. Protein helps preserve that muscle, which keeps your metabolism strong and supports a lean, toned look.
My Tip: Aim for 0.8-1.2 grams of protein per pound of body weight depending on your activity level and body type. For example, if you weigh 150 pounds, shoot for 120-180 grams of protein per day. Think lean meats, eggs, Greek yogurt, cottage cheese, and protein shakes. (I personally love using UMP Protein Powder because it tastes amazing and makes it easy to hit my goals.)
4. Women Need More Recovery—and That’s Not Being Lazy
This one’s personal for me. As a lifelong athlete, I’ve had to learn (sometimes the hard way) that recovery is just as important as training. Women’s bodies respond differently than men’s bodies to intense exercise, often showing greater inflammatory responses. The truth is, women are NOT small men! Ignoring recovery can lead to burnout, injuries, and stalled progress.
- Sleep is EVERYTHING: If you’re cutting corners on sleep, your body isn’t repairing itself. Hormones like growth hormone and melatonin peak during deep sleep, helping with muscle recovery and fat loss. Aim for 7-9 hours of solid, quality sleep.
- Active Recovery: Don’t underestimate the power of rest days. Low-impact activities like walking, yoga, or even playing with your kids help your body recover while keeping you moving.
- Listen to Your Body: Feeling extra tired? Take it easy. Skipping a workout when your body needs rest isn’t slacking off—it’s being smart.
Key Takeaway: Recovery is a crucial part of progress, not an afterthought. Your body will thank you.
5. Women Store Fat Differently—and That’s Normal
Let’s talk about fat. Women naturally store more fat than men—especially in the hips, thighs, and glutes—because our bodies are designed to support reproduction. It’s part of who we are, and it’s not something to punish yourself over.
However, as hormones shift (like during menopause), fat storage can move to the midsection. The good news? You can combat this with a consistent routine of strength training, balanced nutrition, and stress management. It’s not about perfection; it’s about consistency and understanding your body’s needs.
Key Takeaway: Celebrate your body for what it can do and don’t. Focus on building strength, fueling properly, and letting your body find its healthiest balance.
Ladies, it’s time to stop following fitness advice that wasn’t made for you. It’s a fact-women are NOT small men. Your body is unique, and it deserves a plan that works with it, not against it. You’re not a small man—you’re strong, capable, and unstoppable.
If you’re ready to take charge of your fitness and finally see results, I’m here to guide you. Let’s build a plan tailored to YOU—your body, your goals, and your life.
Scientific Research Support:
Sims, Stacy T., and Selene Yeager. Roar: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. Rodale, 2016. https://www.drstacysims.com.
Westcott, Wayne L. “Resistance Training is Medicine: Effects of Strength Training on Health.” Current Sports Medicine Reports, vol. 11, no. 4, 2012, pp. 209-216. https://doi.org/10.1249/JSR.0b013e31825dabb8.
Phillips, Stuart M., and Luc J. C. van Loon. “Dietary Protein for Athletes: From Requirements to Optimum Adaptation.” Journal of Sports Sciences, vol. 29, no. S1, 2011, pp. S29-S38. https://doi.org/10.1080/02640414.2011.619204.
Loucks, Anne B. “Energy Balance and Amenorrhea in Women’s Athletics.” Journal of Sports Sciences, vol. 24, no. 9, 2006, pp. 927-937. https://doi.org/10.1080/02640410500445356.