How Should I Work Out as a Woman? | Dr. Stacy Sims

Sims contrasts the common 'just do 5x5' advice with a more nuanced yearly plan. Even though heavy lifting is great, it shouldn't be the only tool. The body adapts to consistent loading, so changing the stimulus—by adding plyometric and lighter work—keeps the central nervous system challenged and improves overall athleticism. She notes that after a heavy block, a de-load or endurance block helps the body recover and 'solidify' strength gains. For endurance athletes, a specific block of French contrast training can yield the ability to produce power late in a race, when fatigue would normally blunt output. She emphasizes that coaches and individuals should plan these blocks deliberately, rather than reactively switching based on random blog posts.

The concept emerged from sports where athletes must be strong and then move rapidly (cutting, jumping). Sims adapted it for endurance athletes, reasoning that the ability to summon power in a fatigued state is critical. She describes an example: five very heavy squats, straight into pogos or broad jumps, and then into higher-rep lighter squats. The contrast not only improves power output but also mental resilience in producing force when tired. She notes that her athletes who incorporate this type of session often report being able to find an extra gear during the latter stages of a race. She warns however that it's intense and must be periodized carefully within a block to avoid overtraining and injury.

Sims explains that while heavy lifting is crucial for central nervous system adaptation and bone density, staying in a fixed rep scheme limits overall athletic development. She advocates thinking in terms of a yearly macrocycle, with 4-week blocks that alternate emphasis: a strength block using heavy loads (e.g., 5x5), then a transition to power/contrast work that combines heavy lifts with plyometrics to maximize force production, followed by lighter de-load or endurance-focused phases. This approach not only prevents burnout but also 'solidifies' the gains from heavy lifting by integrating them into functional movement. For athletes, she highlights how a French contrast block, for instance, can prepare them to summon power when fatigued. The overarching message is that progressive overload is a long game, not a single rep scheme.

Sims details that typical heavy lifting focuses on concentric muscle actions, often neglecting the stretch-shortening cycle critical for explosive movements like jumping or cutting. French contrast begins with 3-4 near-maximal reps (e.g., heavy squats), immediately followed by 5-6 explosive plyometrics (pogos, box jumps) to exploit the heightened central nervous system activation from the heavy load, then immediately into a higher-rep endurance set (like lighter squats or jumps). This 'polarizes' the muscle recruitment—recruiting high-threshold fibers for both maximal strength and speed, then challenging their endurance. She uses it regularly with her cyclists and ultra-runners to teach their bodies to generate power when already fatigued, such as mid-race hill surges or final kicks. The host calls it new to him, and Sims responds with 'You’re gonna have to try it because it’s amazing.'