Angela is joined by Dr Stacy Sims for a bitsezie edition devoted to the intricacies of high-intensity interval training (HIIT) and resistance training specifically tailored for women navigating perimenopause and postmenopause.

They discuss the importance of adjusting workout intensity and frequency based on hormonal changes, emphasising the need for increased doses of sprint interval and strength training as women transition through these phases

KEY TAKEAWAYS

• Exercise Ownership: Tailor your workouts to your unique body and goals to maximize results and avoid unnecessary strain.
• Importance of Strength Training: Building muscle is crucial before and after menopause for better health, stronger bones, and more energy.
• Adapt Training by Life Stage: Women should adjust their workouts—HIIT, resistance, and plyometrics—based on hormonal changes through perimenopause and postmenopause.
• Sprint and HIIT Training: Increase intensity and frequency with age to maintain lean mass and joint stability.
• Periodized Resistance Training: Focus on different muscle groups in cycles to build strength, power, and definition effectively.
• Consistent Strength Work: Compound lifts like squats and deadlifts, combined with accessory moves, deliver optimal strength and muscle definition.

TIMESTAMPS AND KEY TOPICS

• 0:04 - Take control of your workouts and tailor them to your needs
• 5:10 - Strength training builds resilience through all life stages
• 10:30 - Adjust HIIT and sprint frequency as hormonal changes occur
• 16:51 - Periodization allows flexibility and long-term progress
• 36:02 - Resistance training is vital for lean mass and strength
• 57:28 - Combine compound lifts with accessory work for best results

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ABOUT THE HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.

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