Women
These articles are for women in sports who have questions about weight training for women, circuit training for women, or other fitness training questions specifically for the female athlete. Everything – from psychology studies of women in sports with eating disorders to body composition statistics – are available here… To browse our library of free sports training articles, browse using the categories on the left or use the search box.
4 Free Sports Injury reports: To download your free Achilles Tendinitis, Knee Pain, Core Stability and Shoulder Injuries reports, use the form below: (As a bonus, we'll start sending you our free weekly newsletter, Sports Performance Bulletin.)
You can either browse below to see everything, or you can click on one of these headers to skip down to that section.
Articles
We'll pay you to ask questions
Got a question about sport? We'll pay you to ask it, and pay more to answer others' questions!
The importance of a correctly fitted bra
Why sighs matter
Vibration Training and Performance
Can vibration training enhance Sports Performance?
Skills Based Training: Female Games Players
Skills Based Training as an Alternative to Traditional Strength Training
Eating disorders: are coaches to blame?
Estrogen Replacement Therapy: Another blow for estrogen therapy
Disordered eating is rare in Chinese athletes
Gender Performance : Will women ever outpace men?
Female Triad: Bone recovery after female athlete triad
Pregnancy Weight Training: Pregnancy, strength and fitness
Body Composition & Exercise: Exercise intensity and body composition
Body composition and sport - why weight is a poor performance indicator
menstrual problems in athletes
Menstrual problems in athletes
Metabolic Rate : The metabolic impact of exercise - or how your body works out while you put your feet up
Exercise infection: Gender divide after exercise stress
Women's knee injuries
Weight training for women: Why women avoid weight training - and how coaches can change their minds
Female athlete triad: Most elite athletes at risk of 'triad'
contraceptive pill and performance
The Pill may be the most effective contraceptive and the best way to manipulate your cycle for important events, but are you aware of its physiological effects and their impact on performance?
athletes eating disorders | female athletes
Athletes and eating disorders - Too thin to win: why athletes who lose weight to enhance performance are dangerously misguided
oral contraceptives | athletic performance
Oral contraceptives and athletic performance
Diet And Exercise: How understanding protein dynamics can aid muscle and strength development
Running Economy 1: How to make headway on improving running efficiency: can freeloading African women provide some important clues?
Anterior cruciate ligament (ACL) injury prevention exercises, rehabilitation and training techniques
These four exercises can help prevent your ACLs blowing up - which is especially good news for female athletes.
Strength training exercises programme for women
Strength Training Exercises Programme For Women: Strength training is vital for women, but the programme depends on their event, not their sex.
The athletic world reacted with a mixture of derision and skepticism when it learned that famed Chinese running coach Ma Junren was giving his world-champion female athletes turtles' blood in hopes of enhancing their performances, but scientists in Cambridge, England have recently learned that a turtle-blood cocktail may be no laughing matter. That's because they've discovered that the blood of another reptile - the crocodile - may eventually improve athletic prowess.
Can too much stretching actually slow runners down?
Can too much stretching actually slow runners down?
Weight Loss: Women who exaggerate their physical activity don't shed as much weight.
Training Secrets: Get out of the gym and on to the water!
Women suffer most muscle damage after strenuous exercise
Age And Exercise: Just a few years ago, exercise experts were certain about one thing: once endurance athletes reached the age of 35, there was no turning back. At 35, aerobic capacity began a steady decline, slow at first, but picking up momentum once athletes reached their mid-forties and then plunging out of control at about the age of 60. It was believed that very little could be done to alter this unremitting loss of fitness
Distance running & testosterone
Distance Running & Testosterone: Can distance running determine the sex of your children
Why synchronised swimmers are protected from menstrual problems
Strength training program
Female cyclists | health | nutrition
Female cyclists health and nutrition: A guide to the proper care and feeding of female cyclists.
Female athletes fire up fat burning after ovulation, but does it make any difference to weight loss or competitive performance?
gender verification | olympics | sport
Gender verification at the Olympics
Buttock Pain Treatment Case study: a female athletics coach with buttock pain
Why 'the curse' is often lifted for female athletes
Female Athletes
Eating Disorder Athletes: Female athletes who are obsessed by food and body weight can develop anorexia athletica.
Wheel Chair Athletes Training: A strength and sprint training programme for pre-elite wheelchair athletes
No major sex divide in sports injuries
menstrual dysfunction | female athletes
Menstrual dysfunction - the 'Energy Drain' for Female Athletes
The Gender Gap 1: Women are getting slower; men are getting faster?
female dancers legs
Strength training exercises for knee injuries
Strength training exercises for knee injuries
Iron, red meat, female athletes
Female athletes are sometimes told to eat red meat to lower their risk of iron problems, but is that really necessary? Can't they obtain enough iron from other foods, including poultry, fish, deep-green leafy vegetables, enriched breads and cereals, and legumes?
Strength training reveals strange sex bias
Protection For Bones: Adolescent exercise offers best long-term protection for bones
Female training: The "rap sheet" on female athletes says that they don't recover from hard training as well as males do.
Women slow down less than men 2
Why is it that women don't slow down as much as men do when they go for the long one?
Rugby: Training tips from the Women's World Cup
suicide | physical activity | aerobic exercise
Suicide and physical activity - Why Active Women May Be More Suicidal
Flexibility | stretching | injury risk
Flexibility, stretching and injury risk: Women are more flexible than men - and get hurt less often.
Martial arts injuries: When males and females take up martial arts, who gets hurt?
How menopause limits women's response to weight training
PMT and performance
Bone Health: Osteoporosis ('brittle bones') isn't just a problem for post menopausal women. Both younger women and men are at risk from this disease.
Running Economy 2: How to make headway on improving running efficiency: can freeloading African women provide some important clues?
Knee injury: how can they protect against knee injuries?
Metabolic Rate And Exercise: Researchers have been trying to puzzle out the effects of exercise on energy expenditure (calorie burning) for decades.
ultra-distance competitions | female athletes
Ultra-distance competitions - Go long, young woman!
colorectal cancer prevention - intense exercise plus water plus fish
Intense exercise plus water plus fish: a triple whammy against colorectal cancer
Alititude Performance: If you are very fit, big and male, you will suffer more at altitude.
Amenorrhoea: Does amenorrhoea increase the risk of cardiovascular disease in female athletes?
exercise | pregnancy | intensive workouts
Unborn babies cope well with intensive workouts
Running shoes research - Do men and women run with completely different gait styles? If so, are those differences so great that female runners need their own distinctive running shoes?
Olympics Sex Test: Why the Olympic sex test is outmoded, unnecessary and even harmful.
Knee Joints: Knee instability has more to do with work than sport
Knee Joint Injuries: Knee instability has more to do with work than sport
How Good is the ‘Bod Pod’?
Body Composition - Fat Measurement: How Good is the 'Bod Pod'?
Anterior cruciate ligament (ACL) knee injury and prevention
The knees of female athletes are very vulnerable to injury, especially ACL tears. Here's what to do about it.
Caffeine: Does caffeine boost competitive female athletes?
knee injuries | female athletes
Why do female athletes hurt their knees so often - and how can they protect themselves from knee injuries?
Alcohol And Sport: What effects does alcohol have on sports performance?
Marijuana shown to be a gateway to steroid use in Norwegian teens
Supercompensation works for women - but better for men
Running Economy: Strength training improves running economy in female runners.
Female Endurance Running: Why is it that women don't slow down as much as men do when they go for the long one?
HRT maintains muscle after menopause
Lactate Level Readers and Fitness Assessment
The Gender Gap 2: Women are getting slower; men are getting faster?
Crash Training: Wang And Qu: It's the question on the lips of many elite female (and male) runners these days: will I ever be able to run as fast as Wang and Qu?
endurance training | weight control | women
How endurance training helps women keep their weight down
Female and male performance times
Female and male athletes seem to respond to training in a comparable manner. As the quantity or intensity of training increases, aerobic capacity (V02max) shoots upward, body fat tends to decrease, and performance improves, regardless of gender.
Female athlete triad: The hidden risk for female athletes
ironman triathlon | gender differences
Ironman triathlon: ironman triathlon gender differences
carbo-loading | women | carbohydrate oxidation
Carbo-loading: When carbo-loading works for women
Questions
This is an update and a request for further advice....please see my profile for part 1.
What alternatives are there to NSAIDs .
I am a 48 year old 1st Dan Black Belt, I tested in May of 06, I am continuing on to work toward my 2nd degree. I want to continue and perserve my joints in the process.
How do you train for a second marathon soon after running one?
I ran the London Marathon two weeks ago and am going to run Edinburgh on May 25th in 4 weeks.I have been doing some short runs, swimming and doing some spin classes.
I have a client who has trouble stabilising her pelvis.
What do you think of the Peak Performance Premium area? (!)
As the main provider of information in this area, I'd like to find out what you think about the videos and the articles in particular.
Hi all =) I have signed up for a half on 27 April 2008. Before this, I have run a 1:57:0 half on 30 May 2008 and a 47:40 9 km race on 13 April 2008.
'm 25 yrs woman.. am I too Old to get into training?!
I am 25 yr old woman, have always been into sport since school.., always enjoyed it but being from India, never had very good resources for training(other than cricket of course) plus women and sport
Effect of gender stereotypes on sporting goals/achievements?
any thoughts towards this topic? do you know of any articles i can read up on? thanks so much for your time
What muscles are used to push back for increasing running speed?
The quadriceps muscles contract hard across the front of the knee to pull the lower leg forward.
Does landing on your toes add to speed and make the landing softer?
Coaches teach that landing on the toes add speed and make the landing softer.
Does tilting your upper body forward add to your running speed?
Coaches teach that tilting the upper body forward adds speed. The tilt is described two ways. 1. Bending at the hip. 2. Slanted in a straight line head to toe.
Does pushing into the ground harder toss you higher or forward faster
One technique being taught is to toe off. Everyone toes off, so it is not clear what they mean by toe off to run faster.
How much can I swim with a Tennis Elbow?
Been swimming since age 7,Competitive - short & long distance swims, was on the National Swimming, diving & waterpolo team for most of my School and highschool years.Had to stop swimming after marriag
How can I train to prevent Achilles tendinites - training programme;
I am 48 year old woman; has one several marathons and ultra marathons. Run *- 3H40 marathon. HAve been physically active my whole life- cannot live without sport / adventure.
I have a client who continually reads the latest trends in exercise and fitness. She mostly gets her information from the internet and fitness magazines.
How can you get rid of shin splints?
I love to run, but recently I've developed awful shin splints and I'm trying to get them to go away.
What are the best exercises for improving strength as a road cyclist?
I race 40km crit races and want to move from c grade to b grade next season.
I have dificulty shaping the lower part of my stomach. What exercise can I do to reach that area.
How do you tell if you have shin splints. I have a pain in my left leg above my ankle, but I don't know what it is.
How do I loosen my hamstrings?
I have really tight ham strings and it affects me physically. What is a good stretch or exercise that will help me to loosen them.
My friend who has just had a baby has come to me with a question. It seems that no matter how much weight she loses, she always seem to maintain a pouch on her stomach.
Will cardio everyday take away from muscle mass growth?
If your trying to build muscle mass, isn't cardio a bad idea? Burning off more calories when your muscles need them to grow. Kind of counterproductive, wouldn't you think?
How to increase my flexibility
Age 68, pilates or ashtanga yoga at local studio 6 days per week,Karate 3 times per week plus strength training 3 times per week.Usually run 5+ miles per week.Seem unable to get significant increase i
Can you help me to make an aerobic program?
hi there, im intrested to know more about aerobic exercises and a program for that because im a trainer and need to know more about it and new exercises. Thanks.
I am a 16 year old girl who plays competitive netball.
Swedish manoeuvres and Walt's SAS - video?
anyone know of a video demonstrating Swedish manoeuvres and Walt's SAS exercise technique? i have achilles tendinitis and would love to try this out!!! thanks sudie.
Is Vibration Training OK after double knee replacement?
I have to be realistic about what I can achieve now in terms of exercise but really want to keep fit and trim.
Do you have a question for our community?
PP Online has over 10,000 registered users, all of them keen sportsmen and women, including many coaches, personal trainers and sports scientists.
Are young females are at a greater risk of ACL tears?
I’ve heard that young females are at a greater risk of ACL tears. What is the ACL and is this true?
I think one of my athletes may have an eating disorder but I am unsure. What signs should I be looking for and what should I do?
Blogs
Ditch those Love Handles! Insulin management and body composition
I write regular personal training / body composition oriented articles for the (massive) online men's magazine AskMen.com.
Weight Training First, then do the Cardio
An exceprt from my London Personal Training Group Q&As -
I have been wailing and gnashing my teeth of late trying to find some great personal trainers here in London.
The Insider's Secrets to a Flat, Lean Stomach
The internet is chock full of well meaning advice about how to get a lean and flat stomach.
Have shoulder pains? You came to the right place.
“The 7 Deadly Sins of Lifting” this is another installment from A. Jay of a series of motivational articles.
Drug testing what's out there a physiotherapists view point
Testing Athletes for Drug Use Why do some “athletes” try to enhance their performances on the track and field by taking drugs?
Here is the first and not the last instalment of Nick Mitchell’s long awaited All Strength Q&A.
Are you making these mistakes as an Athlete?
Don’t get me wrong nobody’s perfect, especially me, many of these ideas came from my “Stupidity”, a rollercoaster of discovery, injuries and re-injury, does that sound about right?
It's been so long since my knee injury. You'd think I'd have got over it and be back on my bike as it were! . . But alas It's taking me a while to build my fitness up again.
Sports Medicine Foot and Ankle Rehabilitation
This article was a long time coming. After writing and then scraping and re-writing it is a good way to describe this.
The Insider’s Secrets to a Flat Stomach
Hey regular blog readers myself and Nick sat down and and had a conversation, long story short this article was born.
You can't take one step forward to walk or run while you remain centered over your feet/foot. You must fall and lift to start and continue. This according to Jack Nirenstein
Rotational Carbohydrates "RO-CHO" ?
Rotational Carbohydrates "RO-CHO" Article by Steve Blades. It is all about carbohydrate rotation for ultimate performance.
Another great read by Steve Blades aka "Marmite". If you are not making gains in the gym or the track this will change everything completely.
You are a Beginner, READ THIS!
A great,long article about everything on general bodybuilding ,training, nutrition and supplementation as a beginner.
A great new update to hit Rawgrip.com, a great article for all of the new found health freaks this year.
Squat Rx Video Creator Interview
If you are a serious lifter you must have heard of the “Squat Rx” video series all over the net. The Videos are available on YouTube.
How Focused Are You at the Gym?
Sean discusses The Top 10 Reasons why you are slacking in the Gym and How to prevent this. He exposes some great Tips how to make your training sessions more productive for better end results.
Finally an article created for all you serious weight shifters. C Pikey discuses the truth about A massive Bench Press and gives some tips How To Improve your Weak Bench.
Glycemic Index in Athletes and Weight management
An article about the glycemic index of carbohydrates pertains directly to athletes and their performance.
A new article by Michael Nystrom discussing the protein intake amounts in athletes. Athlete Protein intake article
It's a very exciting day for us today, because we've had our first major relaunch in 7 years.
When we set up the new PP Online site, one of our biggest aims was to create a place where anyone with a passion for sport could share their opinions and experiences.
Videos
Women's alternating and normal hammer curl
The alternating and normal hammer curls are both good exercises for developing and keeping the biceps strong.
