In a recent LinkedIn post, Liz Bradford challenges the universality of common fitness and exercise advice, highlighting how much of it is based on research that historically excluded women. Bradford points out that a staggering 94% of sport and exercise science research has not specifically focused on women, meaning many individuals have been following guidance not tailored to their unique physiology.
As Liz Bradford notes:
“You’ve been following advice built on the other 94%. Sit with that for a second, because it reframes about fifteen years of feeling like you were doing it wrong.”
Bradford argues that this lack of specific research has led to widely adopted training and nutrition protocols that, while perhaps effective for men, can be counterproductive for women, especially those in midlife.
The Gaps in Conventional Fitness Wisdom for Women Over 40
Liz Bradford identifies three key areas where standard advice falls short for women navigating their 40s and beyond: fasted training, recovery time, and protein intake.
Fasted Training and Cortisol Levels
The popular practice of fasted training, which involves exercising on an empty stomach, is presented by Bradford as a common pitfall. She explains that for many men, this can be effective. However, for women in midlife, it often leads to elevated cortisol levels precisely when they are naturally rising, potentially hindering fat loss rather than promoting it.
According to Liz Bradford:
“For a woman in midlife it more often means training with nothing available, raising cortisol at exactly the hour its already climbing, and holding onto the fat you were trying to shift.”
Optimizing Recovery for Midlife Women
Another critical area is recovery. While women may tolerate higher training volumes, Bradford emphasizes that they require longer recovery periods between intense sessions as estrogen levels decline. She points out that estrogen plays a role in tissue repair, and its decrease necessitates a recalibration of recovery strategies. The commonly cited 48-hour recovery rule, Bradford suggests, was never designed with female physiology in mind.
Protein Intake and Muscle Maintenance
Bradford also addresses protein intake, arguing that the targets often recommended are too low for women seeking to maintain muscle mass through midlife. These recommendations, she states, are largely derived from studies on male subjects.
Liz Bradford highlights this discrepancy, stating:
“The targets you’ve seen are mostly derived from male subjects and set too low for a woman defending muscle through midlife.”
Reframing Results and Actionable Steps
Rather than viewing these physiological differences as a cause for discouragement, Bradford frames them as a reason for empowerment. She suggests that partial results, despite adhering to conventional advice, are not a sign of personal failure but an indication of following the wrong protocol.
Bradford offers practical adjustments for women:
- Consume something before training, even if it’s small.
- Aim for thirty grams of protein per meal, noting that the difference can be felt within a week.
- Prioritize two heavy sessions per week with adequate rest between them, rather than spreading workouts too thinly.
She concludes by advising against using muscle soreness as the sole indicator of a successful workout, emphasizing that the weight lifted is a more accurate measure of progress. Bradford’s core message is that understanding these physiological differences is the first step toward a more effective and personalized fitness journey.
Follow Liz Bradford for evidence-based strategies on training, recovery, and metabolic health after 40.
📝 About This Content
This article is based on insights shared by Liz Bradford on LinkedIn.
📅 Originally posted on October 1, 2026 | View original post on LinkedIn →