Women often have unique needs when it comes to fitness preparation. Hormonal changes, energy levels, and muscle recovery can vary throughout the month. For example, oestrogen can aid muscle repair by reducing inflammation and helping with collagen production. However, lower oestrogen levels at certain times of the menstrual cycle may slow recovery, making soreness last longer.
This is why a well-structured pre-workout plan is necessary, especially for women. When a woman knows how to prepare her body based on its current needs, she will likely have a smoother, more effective workout, less post-workout soreness, and faster progress towards fitness goals.
Here are five essential pre-workout tips for women to consider.
Get Enough Fuel and Nutrition
Proper nutrition tops the list when planning a pre workout for women. It ensures the body has the necessary fuel and building blocks to perform at its best and recover after the session. Note, however, that women’s nutritional needs can differ from men’s, especially when considering hormonal fluctuations throughout the menstrual cycle.
For example, during the luteal phase (the second half of the cycle), women experience hormonal fluctuations, particularly increased progesterone. This hormonal shift can cause several physiological changes, including increased body temperature, which naturally elevates energy expenditure.
Because of these changes, it’s common for women to feel the need to adjust their nutrition during this phase. Consuming more calories, especially from nutrient-dense carbohydrates, can help meet these increased energy demands and help sustain workout performance during the luteal phase.
It’s also essential to adjust pre-workout nutrition based on personal fitness goals. For instance:
- Muscle Building: If the goal is muscle gain, focus on a higher protein intake to support muscle growth and recovery. A meal containing around 20-30 grams of protein can help stimulate muscle protein synthesis and prevent catabolism (muscle breakdown).
- Endurance and Stamina: If the workout involves longer durations or intense cardio, prioritise carbs to fuel the body’s energy needs. Aim for a meal with a higher carbohydrate-to-protein ratio to ensure energy is available throughout the session.
- Fat Loss: For women focusing on fat loss, the pre-workout meal should be balanced but moderate in carbs. Consuming a light meal with protein and a small amount of carbs can prevent excess insulin spikes while still offering energy for the workout.
In some cases, women might choose to supplement their pre-workout with specific products like BCAAs (branched-chain amino acids) or caffeine. BCAAs may help reduce muscle soreness and promote recovery, while caffeine can boost performance and endurance. However, consulting with a healthcare professional before adding supplements to your routine is crucial, as each person’s body responds differently.
Stay Hydrated
It’s important to start drinking water well before the workout. For women, staying adequately hydrated can also help manage the hormonal fluctuations that impact fluid balance throughout the menstrual cycle.
The general rule of thumb is to sip water regularly rather than chugging large amounts at once to maintain hydration. Ideally, women should aim to drink around 500ml of water 2-3 hours before exercising and another 200-300ml right before the workout.
Additional hydration may be necessary throughout the session if you're engaging in longer or more intense workouts. Additionally, women who sweat more due to high-intensity exercise or hot weather conditions might need extra hydration to maintain their performance levels.
Warm Up Properly
Warming up before a workout is critical for injury prevention, particularly for women, who may have different injury risks and recovery times. Warm-ups also improve joint mobility and flexibility, reducing the chances of strains, sprains, or muscle pulls during the workout.
A good warm-up for women should include dynamic movements that engage the whole body. Start with 5-10 minutes of light cardio to increase heart rate and circulation. This could be brisk walking, cycling, or jumping rope. Follow up with dynamic stretches, such as leg swings, arm circles, and torso twists, to enhance flexibility and mobility.
Note that the warm-up should be specific to the type of workout you're doing. If you’re preparing for cardio, focus on exercises that increase your heart rate and warm up your legs and core. For strength training, focus on joint mobility and dynamic stretches for the muscles you'll be using most.
Optimise Workouts Around Hormonal Phases
Being mindful of hormonal changes allows women to tailor their workouts for the best performance. This will enable them to align their training with their body’s natural rhythms, optimising both performance and recovery.
For instance, during the follicular phase, when oestrogen is high, strength-based workouts might feel easier, and women can challenge themselves with heavier weights or higher-intensity exercises. On the other hand, during the luteal phase, it’s a good time to focus on lower-intensity or restorative exercises like yoga or Pilates.
Set Mental Intentions
Before hitting the gym or starting a run, taking a moment to mentally prepare can enhance concentration and drive. This helps women stay engaged during the workout, especially when challenges arise or fatigue sets in.
Setting mental intentions can be as simple as taking a few deep breaths and focusing on what you want to accomplish during the session. Women can also visualise successful outcomes, which have been shown to increase performance and decrease stress.
Once the workout begins, it’s important to stay mentally connected to the goals you’ve set. Motivation may dip during tough moments, but reminding yourself of your intention can reignite focus and energy.
Final Thoughts
Incorporating these pre-workout tips into a fitness routine can make a significant difference in a woman’s performance, recovery, and overall workout experience. For more in-depth or personalised advice, further reading and seeking professional guidance are highly recommended.
