StrongHer Collective

Are women really less capable of building muscle than men? In this episode, we dig into a 2025 meta-analysis that looked at 30 studies and more than 2,800 participants — all doing the same resistance training programs — to find out what the science actually says about muscle growth in women versus men.

We open with ultra runner Sophie Woods, who completed the 1,242-mile Via Alpina nearly a week faster than any man or woman before her — and use her story to challenge the "weaker sex" narrative that has shaped how women have been coached, trained, and talked to about their bodies for generations.

Then we get into the research. The short answer: when it comes to relative gains, women's muscle growth mirrors men's almost exactly. There is no biological necessity to rely on lighter weights or higher reps just because of your sex. By understanding the science of fitness, you can let go of these limiting beliefs and focus on effective resistance training for women that yields real results. Whether you are interested in powerlifting or general strength training, the evidence suggests your muscles respond to the same stimulus as anyone else's.

The bottom line: there is no biological reason for women to train with lighter weights, higher reps, or a fundamentally different approach than men. Your muscles will respond just as well. The science says so.

🤓 RESOURCES
https://pmc.ncbi.nlm.nih.gov/articles/PMC11869894/

⌚ TIMESTAMPS

0:00 — Sophie Woods and the Via Alpina record: when a woman outran every man and woman before her
1:07 — The "weaker sex" belief: where it comes from and how it still shapes women's fitness today
2:29 — The question this episode answers: can women build as much muscle as men with resistance training?
3:25 — The 2025 meta-analysis: 30 studies, 2,800 participants, and what makes this research unusually strong
5:09 — Absolute vs. relative muscle growth: the most important distinction in the entire study
6:29 — What the data actually found: where men have an edge and where women match them 
8:02 — Upper body vs. lower body, Type I vs. Type II muscle fibers, and training experience: the sub-findings explained
10:15 — What this means for how women should train: the practical takeaway
11:05 — Closing thoughts: let go of the limiting beliefs

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As women, we've been brought up to believe that the lower the number on the scale, the better. To be as skinny as possible. But the scale doesn't show you the whole picture. In this episode we talk about body recomposition (fat loss and muscle gain), explain how weight loss without resistance training can create weight cycling, go through some hypothetical examples, and discuss the three things someone needs for body recomposition: Calorie deficit, protein intake, and lifting weights.

0:00 — Intro

2:03 — What body composition is: fat mass, lean mass, muscle mass, and body fat percentage

4:26 — Case study: two women, same weight and height, 10% body fat difference and 127 calories of daily metabolic difference

6:05 — Case study: what happens when you lose 10 pounds through calorie restriction alone — muscle loss, metabolic slowdown, and weight cycling

8:05 — Case study: the recomposition approach — resistance training 4x per week, 200 calorie deficit, and 106–130g protein per day

11:30 — How you can actually do body recomposition: Calories, protein, and training

11:42 — Calories, TDEE (total daily energy expenditure)

14:37 — Protein

15:47 — Resistance training and tracking your progress

Resources: 

Everything you need to know about protein

Calculate your TDEE with this body weight planner from the NIH. Highly recommend switching to "expert mode" if you have completed an InBody scan and have access to your specific muscle mass and fat mass numbers.

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For the first time in 17 years, the American College of Sports Medicine (ACSM) has updated its official resistance training guidelines. In this episode, we break down what changed, why the old advice was built on shakier evidence than you'd think, and what the new research means for anyone lifting weights — or thinking about starting.

TIMESTAMPS
0:00 - Why this episode matters 
1:04 - Who is the ACSM? What a "Position Stand" actually is 
2:15 - The old 2009 guidelines, and the thin evidence behind them 
3:07 - What 1RM means (one-rep max, explained) 
4:33 What periodization means, and why 2009 treated it as essential 
5:30 - The new 2026 guidelines: how the umbrella review was built 
7:44 - What works to build strength
8:15 - What works to build muscle (hypertrophy) muscle
8:48 - What works to build power (explosive movements) 
9:20 - What doesn't matter as much: training to failure, equipment type
10:19 - What progressive overload means, and why periodization matters less now 
11:11 - Limitations: no breakdown by sex or age

Key takeaways:

1. You don't need heavy weights at a gym to get real, meaningful results — bands, bodyweight, and home workouts all count.
2. Training to failure isn't required for strength, muscle, or power gains — stopping a couple reps short works just as well.
3. Equipment type (machines vs. free weights) doesn't reliably change your results.
4. A rigid, periodized program isn't necessary — consistent progressive overload matters more than the specific schedule.
5. Consistency beats precision: showing up regularly matters more than chasing an "optimal" protocol.

ACSM New Guidelines

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"Blast your belly fat" exercises are everywhere on YouTube and Instagram, but they won't work no matter how hard you try, because that's not how your body burns fat! Learn the actual science so you can get actual results. 

⌚ TIMESTAMPS
0:00 Intro: The "Blast Your Belly Fat" Lie
2:28 What's Out There: A YouTube Rabbit Hole
5:15 Why Spot Reduction Doesn't Work: The Tennis Player Study
6:19 How Your Body Actually Burns Fat
8:14 Wait — One Study Found Something Different
10:53 Why We Can't Draw Big Conclusions Yet
14:09 What Actually Works for Fat Loss
15:22 Outro 

🤓 RESOURCES
Seminal research from the 1970s to determine whether or not people loose fat from the area worked: https://www.acpjournals.org/doi/10.7326/0003-4819-74-3-408

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In this episode, we take on one of the most persistent myths in the fitness industry: that eating protein will burn fat or "hack" your metabolism. Spoiler — it won't. But the truth is actually more interesting than the myth.

We break down the thermic effect of food, what it actually means for your daily calorie burn (with real numbers), and why it has been so dramatically overstated by fitness influencers and supplement marketers. We also cover how protein does genuinely support body composition — through satiety and muscle preservation — and what actually matters if changing your body composition is a goal.

This episode is part 3 of a 3-part protein series.

⌚ TIMESTAMPS

0:00 Intro: Will protein magically hack your metabolism?
4:25 How Satiety works
7:50 An example of how researchers study on protein and satiety
11:40 The thermic effect of food

KEY TAKEAWAYS

⭐ Protein does not directly burn fat — this claim is based on a real but modest phenomenon called the thermic effect of food

⭐ The thermic effect of protein is 20–30%, compared to 5–10% for carbs and 0–3% for fat

⭐ Increasing protein from 50g to 125g on a 2,000-calorie diet burns roughly 60–80 extra calories per day — a small change, but not a metabolism hack

⭐ Protein is the most satiating macronutrient, which can indirectly support lower calorie intake without white-knuckling willpower

⭐ Building and preserving muscle through resistance training and adequate protein is the most meaningful way protein supports body composition

RESEARCH

Description of the Satiety Cascade Model

British Journal of Nutrition study on protein drinks and subsequent meal intake

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In this episode, we take a deep dive into what actually happens to muscle during weight loss, and what protein can (and can’t) do to protect it.

This conversation was inspired by a real-life interaction with someone using a GLP-1 medication who was prioritizing protein to avoid muscle loss, despite not exercising. As a trainer and researcher, that raised an important question: Is protein enough to preserve muscle during weight loss without resistance training?

Using current research, we break down how much muscle is typically lost in a calorie deficit, how protein intake influences lean mass, and why resistance training is still the most powerful signal for muscle preservation. We also discuss why this topic matters even if weight loss isn’t your goal, because muscle plays a key role in strength, metabolic health, and long-term independence.

This episode is part 2 of a 3-part protein series.

⌚ TIMESTAMPS

0:00 – Does protein keep you from losing muscle while you lose weight without exercising? 
2:00 – Podcast updates and what to expect in this episode
3:57 – Why preserving muscle matters during weight loss
5:41 – How much muscle people lose during weight loss without exercise
10:19 – Does the size of your calorie deficit affect muscle loss?
12:05 – Practical advice if you’re trying to lose weight

KEY TAKEAWAYS

⭐ Weight loss usually involves losing both fat and muscle

⭐ Higher protein diets help reduce muscle loss during a calorie deficit

⭐ Some muscle loss still occurs without resistance training

⭐ Protein is supportive, but training is the primary signal for muscle preservation

⭐ Protecting muscle supports strength, independence, and long-term metabolic health

RESEARCH

Meta-analysis comparing effect of standard protein and high protein diets on body composition while in a calorie deficit. 

Study looking at how much lean body mass people lose when in a calorie deficit without exercise. 

Stronger By Science review of research looking at calorie deficits and muscle gain. 

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In this episode of the StrongHer Collective Podcast, we talk about what protein really does in the body, how it supports muscle repair and growth, how much protein active women actually need, and whether timing your protein intake really matters. This episode cuts through influencer noise and diet culture to bring you evidence-based, practical guidance you can actually use.

⌚ TIMESTAMPS
0:00 Introduction 
2:50 What is protein, and how does it work in your body?
8:29 How much protein should you eat?
12:26 When should you eat protein?
15:09 Summary of what we learned

Key Takeaways
⭐ Protein is required to build and repair muscle, but it only works when paired with muscle stimulus (like resistance training).
⭐ The (old) RDA for protein reflects a minimum to prevent deficiency, not an optimal intake for active people.
⭐ Most active individuals benefit from protein intakes between 1.2–2.2 g/kg of body weight, depending on training demands.
⭐ Spreading protein intake fairly evenly across meals may support muscle protein synthesis.
⭐ There is no “anabolic window” you need to rush to hit — consistency across the day matters more than perfect timing.

RESEARCH
Meta-analysis on protein timing
Study about skewed vs. even protein intake and muscle protein synthesis
Overview of protein needs

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⭐ WORKSHEET DOWNLOAD: How to Start Your Exercise Habit ⭐

Most people start each new year full of motivation—but that motivation fades fast. According to this study on LinkedIn, 50% of new gym memberships purchased in January are cancelled within 6 months. In this episode, I am laying out concrete tools so that this doesn't happen to you! Don't forget to download the free worksheet that goes with this episode! 

This is Part 1 of the StrongHer New Year Series, a three-part series to help you create a sustainable, personalized exercise habit—without relying on willpower, guilt, or “new year, new you” pressure. Stay tuned for Part 2 (how to choose a gym) and Part 3 (setting up a home gym). 

Resources:
Check out Tiny Habits by BJ Fogg and Atomic Habits by James Clear. We also talked about the LinkedIn study on gym memberships and utilization. 

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In today’s episode, I’m joined by Dr. Olivia Petry, chiropractor, yoga teacher, and lead singer of the Dancing Hearts Band. Olivia brings a modern, sports-based approach to women’s injury care, and we dive into so much that every active woman needs to hear.

We talk about hypermobility (which affects an estimated 10–25% of women), gender differences in injury patterns, and why so many women delay getting the care they need. Whether you’re dealing with chronic pain, rebuilding after an injury, or just trying to keep your body strong for the long run, this conversation will give you practical tools you can use today.

One of the biggest takeaways?
You don’t need to be “hurt badly enough” to seek help. Women often delay care because we’re used to taking care of everyone else, we’ve been dismissed by providers, or we’ve normalized high levels of pain. This episode is your sign to advocate for yourself and take a proactive approach to strength.

Links:
Work with Olivia at Active Seattle Chiropractic
Check out the Dancing Hearts Band on Spotify

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In this episode, I sit down with Dr. Kate Mihevc Edwards, physical therapist, author, and co-host of The Interdisciplinary Case Miles Podcast, for a thoughtful conversation about how women can navigate strength, recovery, and identity through every stage of life.

Kate and I talk about how her experiences as both clinician and patient reshaped her approach to healthcare—emphasizing curiosity, compassion, and seeing the whole person. We explore how to reframe “starting over” after injury, burnout, or major life transitions; how understanding our bodies’ physiology can build confidence instead of confusion; and how to fuel, rest, and move in ways that genuinely support strength.

We also unpack the pressures of comparison, the importance of rest, and the process of learning to slow down and listen to our bodies with age and experience. Kate reminds us that strength isn’t about perfection—it’s about self-trust, awareness, and allowing ourselves to evolve.

Her parting advice really hit home for me: rest is productive, give yourself grace, and stop comparing your journey to anyone else’s.

What You’ll Learn in This Episode

• How to reframe “starting over” after injury, life transitions, or burnout without feeling like failure.
• Why understanding your body’s physiology and hormonal changes can build confidence and resilience.
• The essentials of fueling, sleep, and recovery for strength and long-term health.
• How to filter out misleading fitness and hormone advice online.
• When to seek professional care and how to advocate for yourself in the healthcare system.
• Why rest, self-compassion, and letting go of comparison are critical for sustainable strength.

Links

Learn more about Kate on her website, and connect with her on Instagram. Runners should check out her amazing RUNsource app. Listen to the Interdisciplinary Case Miles Podcast where Kate and a running medicine physician and sports dietician discuss injury cases (Apple, Spotify) and learn how to stay strong, healthy, and injury-free with real stories and practical insights every runner can use. To submit a case to Interdisciplinary Case Miles, send an email to [email protected]. 

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