We have decades of research on women in midlife–but most of it wasn’t designed with active women in mind. Here’s why that matters (and what to do about it).
The Data Gap Almost No One Talks About
A 2024 review of over 5,000 studies across six leading sports science journals found that only 6% included exclusively female participants. Of those, just 3% included women in midlife and beyond (McNulty et al., 2024).
Let that sink in. So when you hear advice like:
- “This is the best diet or supplement for women after 40.”
- “Women don’t gain weight or lose muscle because of menopause.”
- Or really anything that sounds like one-size-fits-all…
It’s worth asking: who was that advice based on? Who was it tested on? Because chances are, it wasn’t on women juggling strength training, long runs, caregiving responsibilities, along with fluctuating & declining hormones.
What the Longitudinal Studies Tell Us
To be fair, we do have rich, longitudinal studies like SWAN (Study of Women’s Health Across the Nation), which have tracked hormone shifts, body composition changes, and chronic disease risk in women over time.
These studies are incredibly valuable. But they reflect trends in general populations–not specifically active women. They don’t account for the effects of structured training, high protein intake, periodized recovery, or progressive overload. In short, they offer helpful context–but not much in the way of specific, actionable insights for women who train.
Don’t Assume. Ask Better Questions Instead.
Until the research catches up (and yes, it still needs to), we are leaving room for nuance. That means staying curious — not dogmatic. It means questioning oversimplified narratives and asking what really works (and why) for each individual, in this phase of life. Let’s stop assuming that:
- “Just eat less” or “exercise more” is helpful advice
- Menopause is the only reason for weight/fat gain or performance dips
- All women over 40 need supplements — or the same ones
- Stress is “just life” and doesn’t impact recovery or motivation
- Sleep and rest days are not important
What We Know Works: The Basics Matter
Even with research gaps, we’re not in the dark. Clinical evidence and coaching experience show that foundational habits move the needle — especially when they’re personalized.
- Eating enough to support your energy needs
- Getting adequate protein throughout the day
- Hydrating properly
- Prioritizing sleep and recovery
- Managing stress in ways that work for you
These aren’t flashy–but they’re very effective.
What You Can Do Right Now: Support the Research
There’s good news: researchers like Dr. Abbie Smith-Ryan & team and Dr. Bill Campbell are actively working to close the knowledge gap. Bill recently launched a Menopause Fitness Survey, the first of its kind. If you’re a woman aged 30–75 who resistance trains at least twice a week, your data is essential! Click here to complete the survey and support evidence-based progress.
The Bottom Line
You don’t have to settle for one-size-fits-all plans or generic “over 40” advice. Whether you’re aiming for performance gains, body composition changes, or simply seeking more energy in your day-to-day life, you deserve support that’s grounded in both science and fits your life. Looking for a plan that meets you where you are? Schedule a complimentary info call get started today.
References
McNulty, Kelly & Olenick, Alyssa & Moore, Sam & Cowley, Emma. (2024). Invisibility of female participants in midlife and beyond in sport and exercise science research: a call to action. British Journal of Sports Medicine. 58. 10.1136/bjsports-2023-107165.
