If you want to hear the full conversation, watch the complete episode here and then come back to this breakdown for the most actionable takeaways.

On this episode of the Huberman Lab Podcast, neuroscientist Andrew Huberman, Ph.D., sits down with Dr. Lauren Colenso-Semple, Ph.D., an integrative physiologist and strength and conditioning specialist who studies muscle growth, hormones, and exercise science.

The big headline?

Women do not need a fundamentally different training program than men.

And that’s not opinion — that’s what the data say.

But the nuance is where things get interesting.

The Biggest Myth: “Women Need Sex-Specific Training”

There’s a powerful narrative in fitness right now:

• Women need different rep ranges

• Women need cycle-based programming

• Women shouldn’t lift heavy

• Women shouldn’t train fasted

• Women shouldn’t train during certain phases

• Women shouldn’t do high intensity because of “cortisol”

According to Dr. Colenso-Semple, the majority of this does not align with the data.

At the muscle level:

• Men and women respond similarly to resistance training

• Muscle protein synthesis is similar

• Relative hypertrophy response is similar

The primary difference?

Men start with higher baseline muscle mass due to testosterone exposure during puberty. But once training begins, relative gains are comparable.

ACTIONABLE TAKEAWAY #1

Women Should Train for Muscle — Not Just Weight Loss

Historically, women have been told exercise is for shrinking.

Dr. Colenso-Semple reframes this:

Resistance training is about growing muscle — not getting smaller.

Why this matters:

• Muscle improves body composition

• Muscle protects bone density

• Muscle reduces fall and fracture risk

• Muscle preserves independence with aging

And most importantly:

Pilates and walking alone are not enough to prevent age-related muscle loss.

She emphasizes that just two 20-minute full-body resistance sessions per week can meaningfully slow muscle decline.

What to Do This Week:

• Add 2 full-body resistance sessions (minimum)

• Focus on progressive overload (more reps or more load over time)

• Stop chasing soreness — chase progression

How Women Should Structure Training (Simple Framework)

For most people training 2–3x per week:

Full Body Routine

• 2–4 hard sets per major muscle group

• Train close to failure (1–2 reps in reserve)

• 6–12 rep range works well for most exercises

• Rest ~2 minutes between sets

If training 4+ days:

• Upper/lower split works great

No need for:

• “Female rep ranges”

• High-rep-only programs

• Pink dumbbells

The Menstrual Cycle Question

This is where the internet gets loud.

Should women train differently during different phases of their cycle?

Dr. Colenso-Semple’s answer:

No — not by default.

The data do not support overhauling training based purely on hormone fluctuations.

What DOES make sense:

• If you feel awful for 1–2 days, adjust.

• If performance feels harder, that’s okay — objective output may be unchanged.

• Don’t preemptively downshift your training because an app says you’re in the luteal phase.

ACTIONABLE TAKEAWAY #2

Train Based on Performance — Not Calendar Phases

Instead of cycle-syncing your whole program:

• Track your strength numbers.

• See if performance actually changes.

• Adjust only if symptoms meaningfully interfere.

Most women reporting menstrual symptoms do not overhaul their training.

That’s important.

Cardio: Do You Need It?

Here’s the refreshing take:

You don’t need structured cardio if:

• You lift 2–3x/week

• You hike, bike, play sports, or move regularly

The “interference effect” (cardio blunting muscle growth) only becomes meaningful with very high training volumes.

For general health:

• Stay physically active.

• Choose cardio you enjoy.

• Don’t add cardio just to burn calories — fat loss is primarily nutritional.

Cortisol Panic: Let’s Clear This Up

You’ve probably heard:

• “HIIT raises cortisol.”

• “Zone 2 raises cortisol.”

• “Cold plunges raise cortisol.”

• “Cortisol makes you store belly fat.”

Here’s the reality:

• Exercise naturally raises cortisol.

• That is normal.

• That is necessary.

Cushing syndrome (pathologically high cortisol) is rare and not comparable to normal training-induced spikes.

Most “cortisol belly fat” is:

• Excess calories

• Stress-related eating

• Poor sleep

• Inactivity

Not the workout.

ACTIONABLE TAKEAWAY #3

Stop Avoiding Intensity Because of Cortisol

• Lift heavy if you want to.

• Sprint if you enjoy it.

• Train hard.

Acute cortisol spikes from exercise do not cause midsection fat gain.

Fasted Training: Does It Matter?

The verdict:

Long-term muscle and fat loss outcomes are similar whether you train fed or fasted.

Choose based on preference.

• Fasted feels better? Go for it.

• Small carb snack feels better? Fine.

• The 30-minute anabolic window? Overblown.

Protein synthesis remains elevated long after training.

Creatine for Women

Dr. Colenso-Semple supports creatine monohydrate:

• ~5g per day

• Safe

• Well studied

• Can improve performance slightly

Avoid gummies — many are underdosed.

Brain benefits? Promising in clinical populations, but not proven as a universal cognitive enhancer yet.

Menopause & Hormones

Important nuance:

Hormone therapy can be effective for symptom relief (sleep, hot flashes)

But:

• It is not proven to prevent cognitive decline.

• It is not a muscle-building shortcut.

• It is not a guaranteed longevity tool.

Testosterone for muscle in women?

Low doses may be prescribed for libido, but not as a proven muscle enhancer

The Most Powerful Theme of the Episode

Dr. Colenso-Semple puts it plainly:

If there were clear, science-backed reasons women needed fundamentally different training, she would recommend it.

The data show:

• Women respond to resistance training similarly to men.

• The basics work.

• Progressive overload works.

• Consistency works.

The complicated stuff often just adds confusion.

Your 7-Day Reset Plan

If you’ve been overcomplicating fitness:

This week:

1. Lift your full body twice.

2. Train 6–12 reps close to failure.

3. Track progression.

4. Walk daily or do enjoyable movement.

5. Eat sufficient protein.

6. Sleep.

7. Stop blaming cortisol.

That’s it.

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