Stop Overcomplicating Fitness: What Women Really Need to Know About Exercise and Hormones

Breaking Down the Myths Around Women's Fitness: A Conversation with Dr. Lauren Colenso-Semple

When it comes to women’s fitness, misinformation spreads fast—and it’s often complicated, overwhelming, or just plain wrong. Dr. Lauren Colenso-Semple, a researcher in women’s exercise physiology, joined the Modrn Wellness Podcast to clear the air and share what science really says.

From the Gym Floor to the Lab

Dr. Colenso-Semple journey started in the gyms of New York City, working as a personal trainer. Her curiosity about optimizing results led her to pursue a PhD focused on muscle protein synthesis in women, especially how it’s influenced by the menstrual cycle and hormonal contraceptives.

Her findings? Regardless of hormone fluctuations throughout the cycle or oral contraceptive phases, muscle-building potential stayed consistent. 

The bottom line: most women can train consistently without worrying about the phase of their cycle.

Why Women Are Still Underrepresented in Research

Historically, researchers have excluded women from exercise studies because hormonal fluctuations were seen as a barrier. Dr. Colenso-Semple work helps dismantle that belief. The goal is to make women more visible in scientific research and remove outdated excuses that keep them out of the lab.

The Real Cost of Fitness Myths

One of the biggest problems with popular fitness advice is that it complicates things. “You need to train based on your cycle” or “avoid lifting during certain phases” are well-meaning but mostly unproven claims.

These myths aren’t just annoying—they’re harmful. They discourage consistency, undermine confidence, and make women think they need to change their workouts, nutrition, and supplements constantly. Dr. Colenso-Semple urges women to focus on what’s proven: consistency, progressive overload, and the basics.

Nutrition, Fat Loss, and Hormones: What Actually Works

Dr. Colenso-Semple debunks the idea that women are resistant to fat loss. 

Calorie deficits work for women, just like they do for men. 

The misconception often comes from comparison—women typically have smaller bodies and maintenance needs, so their margin for creating a deficit is narrower.

She also explains that while body fat percentages can offer insights, they’re not always accurate or helpful. Devices like home scales or even some gym equipment can be unreliable. Instead, Dr. Colenso-Semple encourages looking at consistency, how your clothes fit, and strength improvements as more meaningful markers.

Resistance Training: The Key to Lifelong Health

For women at any life stage—whether on birth control, in perimenopause, or beyond—resistance training is essential. It improves muscle and bone health, supports metabolism, and changes body composition far more effectively than cardio alone.

And no, lifting weights won’t make you “bulky.” 

That physique takes years of training, intention, and often supplementation. Instead, what most women describe as “toned” is actually increased muscle mass and reduced body fat—something weight training helps achieve.

What to Ignore (and What to Focus On)

Forget about the myth that you must follow exact macro timing, avoid carbs, or fast around workouts. The science shows it’s far more important to hit your daily calorie and protein needs than to worry about nutrient timing.

Dr. Colenso-Semple recommends around 1.2 grams of protein per kilogram of body weight as a baseline, increasing slightly if the goal is muscle growth. Fat should never drop below about 40 grams per day, and carbs should be adjusted based on personal preference and activity levels.

A Simpler, More Sustainable Approach

Ultimately, fitness doesn’t have to be complex.

Dr. Colenso-Semple encourages women to move their bodies in a way that feels good, be consistent with resistance training, and not get caught up in trendy advice. Whether you lift with machines or free weights, what matters is that you're building strength over time.

There’s no one-size-fits-all approach, and most of what we hear on social media is noise. The real magic is in consistency and sticking to the basics.

For more evidence-based health insights and myth-busting content, subscribe to the Modrn Wellness podcast and follow @dr.marypardee on Instagram.

Follow Dr. Colenso-Semple:

Instagram: @drlaurencs1

Website: www.massresearchreview.com

https://www.drlaurencs.com

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