Women's Training Myths, Debunked: What the Science Actually Says with Dr.
Alyssa Olenick

I slid into Dr. Alyssa Olenick's DMs because I love her content that much, and this conversation did not disappoint. Alyssa has a PhD in exercise physiology specializing in women's health and metabolism, plus postdoctoral training in menopause, and she has run eighteen ultramarathons, so she brings both the research and the lived experience.

We start where so much confusion lives: the sea of fitness misinformation aimed at women.She lays out a genuinely useful blueprint: the three pillars of a complete program, how to actually tell if you're working hard enough, and why two to three quality strength sessions a week is enough. We get into power specifically, and why we lose it even faster than muscle as we age, which matters far more than it sounds.

Then we get into the reframe that changed how I train: the truth about your menstrual cycle and exercise. Your body's actual capacity doesn't meaningfully change across your cycle, but how it feels does, and understanding that difference is freeing. We get into why rigid cycle syncing falls apart, and how to work with your body instead of against it.

Empowering, honest, and packed with things you can actually use, whether you're a lifelong athlete or someone who's never set foot in a gym.

FAQs

Does my menstrual cycle actually affect my ability to exercise?

Not as much as it feels like it does. Research does not show large, consistent changes in your physical capacity, strength, endurance, or performance, across your cycle. What does change is perception: how hard effort feels, your motivation, and your tolerance for discomfort. So you may feel less capable at certain times without actually being less capable.

Why do workouts feel so much harder before and during my period?

The late luteal phase and early days of your period tend to feel hardest, largely because hormones drop sharply at the end of the luteal phase, and the brain responds strongly to that drop. This contributes to lower mood, anxiety, and premenstrual symptoms for many women. The feeling is real, but it reflects how you feel rather than a true loss of physical strength.

Should I follow a cycle syncing program?

Rigid, one-size-fits-all cycle syncing tends to fall apart, because there is no universal cycle. Cycle length, ovulation timing, and phase length vary from person to person and even month to month, and research finds the phases where a woman notices changes aren't consistent between cycles. A flexible approach that responds to how you feel works better than a fixed four-week template.

If I feel awful, should I still work out?

You always have permission to adjust. If you feel depleted, you can lower the intensity, shorten the session, or move it, and that is a valid choice. The key distinction is that adjusting because you feel worse is different from believing your body can't perform. Your capacity is likely intact even when your motivation isn't.

Is it just my hormones making workouts feel hard?

Not necessarily. You are influenced by far more than hormones on any given day. Poor sleep, under-eating, and life stress can all make a workout feel difficult regardless of your cycle phase. It helps to consider these factors rather than automatically attributing every hard day to hormones.

What actually helps on the harder days?

Eating enough, especially in the luteal phase when needs rise slightly, resolves symptoms for many women. Some also find support in anti-inflammatory eating patterns and certain supplements, though that evidence is still emerging. And persistent or severe symptoms may be clinical, conditions like endometriosis, PCOS, and PMDD are real and worth discussing with a healthcare provider.

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