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Most women train following advice not designed for their biology, based on studies done on men and fitness myths that make us fight against our bodies instead of using them to our advantage.

In this video, I explain how women should train according to science, based on the latest evidence on strength training, the menstrual cycle, hormones, nutrition, supplementation, pregnancy, and menopause, so you can finally understand how your body works and stop sabotaging your progress.

Here you won't find "toning" routines or magic solutions, but rather the instruction manual no one gave us to gain muscle, lose fat, improve your hormonal health, and train smart, not as punishment.

Training and Nutrition Plans
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✔️ Nutrition guides adapted to your goals
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Social Media
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Index
00:00 Why Most Women Train Wrong (And It's Not Their Fault)

0:34 Real Differences Between Men and Women When Training

1:37 Why Strength Training Is Key to Women's Health

2:35 Women's Biological Advantages: Muscle Fibers and Endurance

3:54 Muscle Recovery in Women: How to Train More and Better

4:44 How to Structure an Effective Workout for Women

6:20 Menstrual Cycle: How to Adapt Your Training and Nutrition

10:38 Contraceptives and Training: How They Influence Muscle and Fat

12:20 Strength Training During Pregnancy
13:05 How to Train During Menopause to Lose Fat and Gain Muscle

15:46 HIIT in Women: Why It Benefits Us More Than Men
16:45 Recovery: Sauna vs. Ice Baths for Women

17:40 Nutrition for Active Women: Protein and Carbohydrates

18:23 Key Supplements for Women: Creatine, Omega-3, and More

19:47 The Invisible Mistakes That Ruin Your Progress at the Gym