HES 490 - Women Are Not Just Small Men An Infographic of Hormonal Influences on Female Physiology, Athletic Performance, and Lifespan Phases (3)
The infographic, authored by Kelsie Vankoughnett (Health & Exercise Sciences graduating student, UBCO) under the supervision of Dr. Sally Stewart, presents an evidence‑based coaching framework that highlights how women’s hormonal fluctuations across the lifespan influence physiology, performance, recovery, and motivation. It argues that most existing training models are based on male physiology and therefore inadequately address women’s unique needs. The guide is organized by life‑stage phases – early life/puberty, menstrual cycle/RED‑S, childbearing years (pregnancy and postpartum), and later life (perimenopause, menopause, post‑menopause) – and for each phase provides concise summaries of hormonal changes, their performance implications, and specific coaching and nutritional recommendations (e.g., training intensity, rest periods, pelvic‑floor focus, strength emphasis, auto‑regulation). It also includes a set of overarching coaching takeaways (e.g., training by biological maturity, cycle‑aware programming, open dialogue about menstruation and menopause, and advocacy for greater female representation in research). The infographic cites key peer‑reviewed sources (e.g., Handelsman et al., 2018; Mountjoy et al., 2018; Burger, 2008) and provides a QR code for a full literature review. Finally, it addresses societal expectations, gender bias, and research gaps, urging coaches to adopt hormone‑aware, client‑centred practices and to challenge aesthetic‑only messaging.
Topics
Critique of Male‑Centric Fitness Paradigms
Highlights how most training models, research, and performance conclusions are derived from male physiology, ignoring women’s hormonal complexity.
Puberty & Sex‑Based Physiological Divergence
Compares pre‑pubertal similarity, pubertal hormonal surges (estrogen/progesterone vs testosterone), and post‑pubertal fiber type shifts, linking them to performance gaps.
Menstrual Cycle, RED‑S, & Fueling Strategies
Details hormonal fluctuations across follicular, ovulatory, and luteal phases, their effects on strength, fatigue, appetite, and injury risk, and provides phase‑specific training and nutrition recommendations.
Pregnancy & Postpartum Performance Coaching
Outlines trimester‑specific hormonal and biomechanical changes, safety considerations, and progressive resistance‑training guidelines from pre‑conception through postpartum recovery.
Perimenopause, Menopause, & Post‑Menopause Guidance
Summarizes hormonal declines, symptom profiles, and the importance of strength, bone‑loading, and balance training, with emphasis on flexible, auto‑regulated programming and quality‑of‑life goals.
Societal Expectations, Gender Bias, & Research Gaps
Presents data on under‑representation of women in research, menstrual stigma, and the need for open, client‑centred communication and increased female authorship.