Training Considerations for Female Athletes
In the same way that children are not mini adults, and youth athletes have certain training considerations; females are not simply smaller males, and therefore have special training considerations as well. Given the current sporting climate and massive rise of professionalism and recognition of women’s sport, there is an increased need for strength and conditioning coaches and sports science staff to broaden the understanding of female athletes’ anatomy, physiology and functional differences to male athletes and learn how to train them to optimise performance (Pitchers & Elliot-Sale, 2019).
One of the biggest factors to consider in training female athletes is the menstrual cycle. This is because of the substantial fluctuations in hormone levels and subsequent changes in strength, power, endurance as well as mood and stress levels (Hamilton, 2012).
• Menstrual Phase: Day 1-7 - Decreased hormone and energy levels and higher calorie requirements.
Best Training Modes: Mixed light conditioning eg. yoga, jogging, swimming, bodyweight training.
• Follicular Phase: Day 8-13 - Peak oestrogen levels resulting in increased energy storage and mood boost.
Best Training Modes: Medium- high intensity and high-volume aerobic conditioning and light resistance work.
• Ovulatory Phase: Day 14-21 – Testosterone peak; oestrogen remains high producing high energy and maximal potential strength gains.
Best Training Modes: Maximal strength, power and speed training and high intensity interval work.
• Luteal Phase: Day 22-28 - Oestrogen and energy begin to decrease leading into the next period.
Best Training Modes: Light to moderate resistance exercise; easing intensity to recovery focus in pre-menstrual days.
Females also have an increased risk of injury compared to males in sports and training – this is due to anatomical features such as decreased muscle and ligament cross-sectional area, increased ligamentous laxity, and increased quadricep angle (Q angle) and posterior tibial slope (Pitchers & Elliot-Sale, 2019). Coaches of athletes in contact and high directional change sports should include specific joint and agility work that mimics the demands of the sport to decrease the risk of ligament strains and ruptures.
Women who engage in high levels of exercise and high intensity sport are also more prone to pelvic health issues such as urinary incontinence and leakage than nonathletic women. This is because high impact activity can weaken the pelvic floor muscles over time and without targeted exercises, this weakening can cause issues (Rial Rebullido, Chulvi-Medrano, Faigenbaum, & Stracciolini 2020).
Further coach and athlete education and understanding around these topics is greatly needed in the health, fitness, and sports industries. If you’re interested in learning more about any of these considerations or would like a tailored program, please contact me via the gym or email sarah@premierconditioning.com.au or join into our Women’s Health classes.
- Sarah Mantova
B. ExSS (Hons), AES and ASCA Strength and Conditioning Coach
