The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple

Andrew Huberman

Feb 16, 2026

Episode description

Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men.

Show notes: https://go.hubermanlab.com/97OwnrA

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Dr. Lauren Colenso-Semple
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Timestamps
00:00:00 Lauren Colenso-Semple
00:02:43 Muscle in Men vs Women; Testosterone; Individual Variation
00:08:07 Sponsors: Joovv & Eight Sleep
00:10:45 Testosterone & Women; Resistance Training; Young Girls
00:17:46 Tool: Beginner Resistance Training for Women; Frequency & Goals
00:20:58 Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency
00:28:43 Forced Reps, Drop Sets; Rate of Movement; Partial Reps
00:33:19 Tool: Repetition Ranges; Technique; Vary Rep Ranges?
00:39:37 Sponsor: AG1
00:40:28 High Reps & Injury, Technique & Warm-Ups
00:44:25 Cardiovascular Exercise, Interference Effect?; Walking, High Intensity
00:52:43 Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance
00:56:54 Training & Body Composition; Tool: Slow Progression; Menstrual Cycle
01:02:45 Sponsor: Rorra
01:03:59 Hormone Contraception & Adaptations; Perimenopause, Menopause
01:09:01 Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness
01:14:57 Menstrual Cycle & Physical Activity; Nutrition
01:17:50 Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss
01:26:25 Ectomorph, Mesomorph or Endomorph?
01:28:55 Sponsor: Function
01:30:42 Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition
01:38:29 Protein, Resistance Training & Timing
01:40:12 Creatine Supplements, Gummies, Dose, Brain Health Benefits?
01:45:44 Individual Experience; Skepticism & Science, Menopause & Body Composition
01:54:52 Cortisol & Women, Stress & Diet, Cushing Syndrome
02:00:17 Overtraining?, Sleep Disruptions, Energy & Training Time
02:04:07 Menopause Symptoms & Hormone Therapy, Testosterone
02:09:22 Women Differences in Diet & Training?; Exercise Science Studies
02:16:19 Lauren's Training Schedule, Mobility Work
02:19:35 Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure
02:23:06 Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery
02:29:26 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

#HubermanLab #Science #Health #Exercise

Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Mindsip insights from this episode:

Avoid chasing hormone spikes for effective muscle growth

The acute spike in hormones like testosterone after a workout is not the driver of long-term muscle growth, so it's not worth training specifically to maximize it.

#muscle

#testosterone

Maintain strength and muscle growth while using birth control

According to the data, combined oral contraceptive pills do not negatively impact strength, muscle growth, or power adaptations from exercise.

#birth-control

#muscle

Train equally: men and women respond similarly to exercise

The data shows that men and women respond to exercise very similarly, and women do not need a sex-specific training program.

#exercise

#women

Train in fed state for optimal fat loss and muscle growth

Long-term studies show that training in a fasted state provides no extra benefit for fat loss or muscle growth compared to training in a fed state.

#fasting

#muscle

Prioritize resistance training over walking with weighted vests

Simply walking with a weighted vest is not an effective substitute for resistance training and will not provide the proper stimulus to improve muscle or bone.

#exercise

#muscle

Lift weights quickly for optimal growth

For optimal growth, you should try to move the weight as quickly as you can under control during the difficult phase of the lift, as intentionally slowing down is not beneficial.

#muscle

#strength

Prioritize progressive resistance training over Pilates for longevity

While enjoyable, activities like Pilates are not a sufficient substitute for progressive resistance training to prevent age-related muscle loss.

#longevity

#muscle

Beware of creatine gummies due to low creatine content

Be cautious with creatine gummies, as independent analysis of popular brands on Amazon revealed that some contained virtually no creatine.

#creatine

#supplement

Train consistently without altering for menstrual cycle

Women do not need to alter their training based on their menstrual cycle phase; instead, they should train consistently and adjust only if they feel unwell.

#exercise

#menstrual-cycle

Debunk cortisol myths to avoid ineffective supplements

Concerns that normal, exercise-induced cortisol spikes lead to fat gain are based on a misunderstanding of Cushing's syndrome and are used to sell ineffective supplements.