Should men and women be training differently?

[@emmajohson767]

Can’t wait for a video on cycle syncing! Every time I hit my period I honestly feel better, lift more, PR, etc. but I still have one or two MEN telling me that I should be doing yoga or light mobility work only. Bros just jealous I lift more than he does 💪💪

[@JustinaErcole]

I already made one!

[@annazabinski194]

Same! I’m 41, picked up power lifting about a year ago to stay strong as I age and keep up with my 2 littles. Recently, I PR’d to get increase my 1RM to over 200#, on my monthly. As long as I’ve slept well, my lifts and my period don’t need to have any influence on each other.

[@LuuCaicedo]

For me is the opposite I can't function on my period but the week after I'm full of energy 😂

[@IvannaShkilnyuk]

@@LuuCaicedo same here!

[@itskaybe6348]

Hell yes. The week before my period I'm a mess. Sad, low energy, and can barely hit my lifts. But once it actually starts I feel so strong, I hit 3 PRs on the first day of my cycle this month.

[@loenietune]

Yes! I am so done with fitness influencers preying on women by making them feel insecure I am grateful to have you as an educator in the fitness space 💪

[@JustinaErcole]

and i'm grateful to have you here!

[@carolynserra3195]

Ooh yes please on the menopause video! My main futness goal is to be able to be active with my son when he is 20 ( along general health) and my mid teem goal is getting well possitioned for then through perimenopause.

[@JustinaErcole]

Noted!

[@licht8217]

That's so cute 🥺

[@gdiup9241]

Now in post meno @ 60, i have chronic right ankle issue from old injury 9 yrs that wasn't pampered /rehabbed well, then 2 shoulders that are pinchy, a knee that creaks, a left elbow that doesn't want to straighten in the last 170° to 180° unless i shake it lol. Then both feet with sprained toes / broken toes brought me to being 25# overweight. 5 years ago i was at 135# and muscular now in afraid to workout bc i might injure my weak joints. Agh...how do i re-start w/out fear of injury. Taking bio HRT troche.

[@andib6813]

I recently purchased a fitness app and found that they only equipment available to me was a yoga mat, wall, and chair. Turns out it was because I told the app I was female. Now that I had the developers switch me to the male profile I have access to dumbbells, a weight bench (cause a woman could never, right?), and medicine balls. I am still flabbergasted by the discrimination.

[@JustinaErcole]

WOAH thats actually crazy!!

[@kimberlyf4888]

I would have cancelled and asked for my money back.

[@cyjanometr]

name and shame 'em

[@Deadnickers]

Probably because they don’t lift the same amount as women

[@sjdelacy7712]

Nice video. Btw my cycle has always affected my training but it's changed as I have got older. Now I am wiped out for about 3-5 days due to PMS (have to deload) but get a surge in strength on day 2 of my period. It was quite different when I was in my 20s. I would recommend all women study THEMSELVES and keep a paper diary noting symptoms and effects on training because it is really helpful when planning your own workouts. Most of the studies and training programmes seem to be based on men in their 20s with their stable dominant hormones, with not a care in the bloody world!

[@JustinaErcole]

I absolutely LOVE that you're tracking your own cycle and how you feel throughout! THIS is the type of cycle syncing people should be doing. Not buying "one size fits all" programs.

[@75JayLady]

Very interesting topic and I love science backed info!

[@JustinaErcole]

Glad you enjoyed it!

[@stacydavid6135]

Yes, we need perimenopause info!

[@Coffee_is_ready]

Stacy Sims is one good resource.

[@JustinaErcole]

Agreed!

[@gurleegurl98LH]

Such an interesting topic, glad you're giving solid info👍👍

[@JustinaErcole]

Glad you enjoyed!

[@Amy-jj8gy]

Oh how I wish everyone in the online fitness community (well, the entire community actually) had your critical thinking skills. You always give me something to think about. BTW, I’m one of your post-menopausal subscribers so I’m excited for your 2025 content. 🙂

[@JustinaErcole]

stay tuned!

[@gdiup9241]

Like her channel a lot...so real!!!

[@JustinaErcole]

Thanks!

[@snowflake2751]

Thank you for everything you do

[@JustinaErcole]

you're so welcome! thanks for being here :)

[@bluwater1422]

Im a female athlete myself & i had an mcl sprain in my right knee in the past & i had 2 learn how 2 train properly & i had 2 add mobility drills in2 my workouts & make sure that i warm up properly & i do combat sports

[@JustinaErcole]

I’m glad you’ve found a way to train to prevent future issues!

[@bluwater1422]

@@JustinaErcole thank u

[@76kilosofshade81]

Our military is developing a 'women's fitness continuum program' and the 40-50 is under development. A huge part of me wants to join the beta testers to ensure results are skewed (as a powerlifter, I'm sure I'm outside their population) because, right now, I'm so disappointed in their assumptions about training for women at that age. There's almost no good info anywhere, esp for oLdEr women athletes. 🙄

[@JustinaErcole]

There’s definitely more info coming out about perimenopause training! Hopefully they’re pulling from that research.

[@76kilosofshade81]

@@JustinaErcole oooh, I doubt that a lot LOL but one can hope!

[@zoey7873]

Great video, thank you and I love your jumper, the colour really looks good on you.

[@JustinaErcole]

thank you!

[@sherryg1838]

I didn’t start strength workouts until age 53, so after pregnancy, peri and menopause. So I don’t have anything to compare it to, ability has been pretty stable over the years. I’m really interested in the menopause videos. I’m grateful for all the info you give us! Btw, your strength workouts are the bomb, I’m getting stronger all over!

[@JustinaErcole]

Omg I love that!! And stay tuned for that video ❤️

[@dineessa8954]

Wow you sound like a really good coach! :)

[@JustinaErcole]

Thank you!

[@shannonkirk8158]

Ack that going to failure to test true RPE thing is brilliant. THANK YOU

[@JustinaErcole]

Yep! I do a mobility assessment for each joint.

[@Esthie229]

I always read that women shouldn't lift heavy during their period, especially on the first days. Do you know if it's actually bad for your hormones? I have pretty light periods so my training stays the same and I always feel fine after.

[@Coffee_is_ready]

What I learned in the last months is that women and hormones are just complex. What works for one woman may not work for another. So, I don;t feel that these generalizations work at all. I would also be interested in the rationale of this statement. I never changed anything in my activity based in my cycle except swimming which i personally don;t like to do on my period.

[@JustinaErcole]

That’s absolutely not true, so lift heavy if your body feels good!

[@LuuCaicedo]

The week of and before my period all I do is eat, sleep and cry😂 is the week after that I have just a ton of energy. We are all different ❤

[@KatrinVockewind]

All I can say is that I had almost all of my best rugby matches on the first or second day of my period. I have more power and way more endurance during my period and I am always amazed when people say to keep it really soft during periods. Like why?

[@Esthie229]

@@JustinaErcole Yeah I guess it’s just another way for these influencers to sell more pilates/yoga programs🙃 I’m just going keep lifting heavy💪🏼

[@jess3824]

well said!! 👏👏👏

[@ValentinaBuzzoni89]

Oooh ACL tears. I got surgery in both knees, then a meniscectomy and now my left one is torn again 😅 but as you said, learning more about mechanics is helping me a lot to deal with it. I don't want a 4th surgery

[@JadesFitnessBucketList]

JustinaLOVE your videos looking at science to back claims instead of silly trends. Loved the debunking Cycle Syncing video where people take anecdotal evidence instead of actual scientific evidence and use a tiny kernal of truth to make vast sweeping statements in fitness of ALL women when there is actually not enough or any evidence on this. Some people try and individualise this even more to get more clients such as 'training for petites' or even one fitness person i heard of recently who 'training for lesbians' as if lesbians have a different biology completely and need different training lol.

[@JustinaErcole]

OMG STOP please send me the training for lesbians content 😂

[@JadesFitnessBucketList]

@ it was on Instagram from a content creator who paid for her ad. It started off ‘are you looking to get fitter and a lesbian? Bla bla’ I’ll try find it and send you the link!

[@annabelapurva-madhuri4861]

Interesting! ❤

[@LuuCaicedo]

Watching this on the second day of my 🩸trying to convince myself I can find some energy to workout 😅😂

[@JustinaErcole]

Listen to your body! Start the warmup and if you're not feeling it, do something that feels good :)

[@LuuCaicedo]

@@JustinaErcole thanks 💗

[@kevinhurley7189]

Tearing your ACL reaching for a cookie... That has my name written all over it!

[@JustinaErcole]

hahahaha you also know the person this story is about!

[@JackieOstick]

OMG. That story of your friend tearing her ACL. That's wild!

[@dp923]

Bonjour from Montréal 🇨🇦Merci pour cette vidéo ! J’ai hâte de voir la vidéo sur le PCOS parce que j’ai lu une meta-analyse dans laquelle on dit qu’on peut faire jusqu’à 120 minutes de musculation par semaine. Personnellement, j’aime la musculation et certaines personnes prétendent qu’il ne faut pas en faire…. Alors qui croire ? J’ai hâte d’avoir ton input.

[@JustinaErcole]

stay tuned! also I'd love to see that meta analysis. I found one that talks about 120 minutes of aerobic exercise per week, but nothing about strength training. It could also be my google translate is off and we're talking about the same study haha

[@dp923]

@ j’avais vu cette vidéo sur KZbin qui parle la meta-analyse. Mais ma traduction n’est pas correcte. Elle parle d’exercices « vigoureux ». Je m’excuse pour la mauvaise traduction. En même temps qu’est-ce que c’est que de l’exercice vigoureux?!? 😂🤦‍♀️ kzbin.info/www/bejne/a5jCmImpf9emhZIsi=wcaIlusLiL8eCdMj

[@JustinaErcole]

@@dp923 No apology needed! Vigorous means more cardiovascular training than strength work.

[@chamanthipowell6386]

Moral of story - don’t reach down to get the cookie, make sure they are right by your hand 😂

[@kxs7267]

This was good - interesting and useful. Especially the bit about calibrating weight, reps and effort level, something I've wrestled with because few people seem to explain it well. Good info, applicable to all humans. Seems to me the biggest gender difference in training is the various expectations, even myths, that we're told about exercise!

[@JustinaErcole]

Glad you enjoyed!

[@Zurflu]

When you said you know 3 women who tore ACLs this year I had to go sit down 😂

[@JustinaErcole]

hahahahaha

[@dcm80s36]

I follow a lot of bodybuilding channels from male and female athletes and trainers and the only real programming difference I’ve noticed is most men focus their training on chest, delts and arms and women have more glute days 😂

[@JustinaErcole]

And that’s a societal difference, not anything to do with genetics!

[@subtleworkings1164]

Like if you also noticed Zoe the cat strolling up to the door at the end and then VANISHING like a magic queen 🐈‍⬛✨ (Also loved the video as always!)

[@JustinaErcole]

Hahahahaha my favorite is when you can spot Z or Kevin in the doorway 😂

[@joehouston2833]

Obviously.. the woman is weaker.

[@JustinaErcole]

Did writing this make you feel strong?

[@joehouston2833]

@JustinaErcole You don't like scientific facts, darling?

[@JustinaErcole]

@@joehouston2833 I don’t like you princess.

[@joehouston2833]

@@JustinaErcole Did writing that make you feel empowered?

[@chamanthipowell6386]

Makes me wonder why you are watching a channel headed by a woman 🤔. Feel inadequate much??

[@nicholeh1280]

Just skipped over an entire population of women out of... laziness? Like it won't include you one day.

[@JustinaErcole]

Hey Nicole! So if you take the time to watch the video and listen to the words coming out of my mouth, you'll hear me say that 1) biological men don't experience menopause so I'd rather omit those training recommendations and 2) I'm planning an entire video on perimenopause, menopause, and postmenopause training with an expert in 2025. I'll be compensating said individual for their time and expertise to provide you with free content to help you with your health. I'm so sorry that my laziness is taking so long to get that video out for you as we enter the holiday season!