Draft a weekly workout plan for women based on Stacy Sims episode
Sources:
Based on the discussion with Stacy Sims on the , here's a weekly workout plan tailored for women's health and performance:
Weekly Workout Plan
Monday
- Strength Training (45-60 mins):
- Focus on compound movements (e.g., squats, deadlifts).
- Aim for 3-4 sets of 6-8 reps at a weight that leaves 2-3 reps in reserve.
- Incorporate a short session of jump training (10 mins).
Tuesday
- High-Intensity Interval Training (HIIT) (30 mins):
- Sprints: 1-4 minutes of 80%+ maximum effort.
- Rest: 1-2 minutes between sprints.
Wednesday
- Strength Training (45-60 mins):
- Similar to Monday's routine with different exercises (e.g., bench press, rows).
- Emphasize form and control.
Thursday
- Cardio (30-45 mins):
- Choose your preference like running or cycling.
- Keep it at a moderate intensity, avoiding prolonged moderate intensity exercises like those from Orange Theory or F45.
Friday
- Strength Training (45-60 mins):
- Continue with compound movements.
- Aim for heavier weights with 3-4 sets of 4-6 reps.
Saturday
- Sprints or HIIT (30 mins):
- Full gas sprints: 30 seconds or less.
- Recovery: Complete rest between sprints to maximize intensity.
Sunday
- Active Recovery/Rest:
- Activities like yoga, stretching, or light walking.
Additional Recommendations
- Protein Intake: Aim for 1-1.1 grams per pound of body weight daily to support muscle repair and growth, equal to 2-2.3 grams per kilogram 1.
- Pre/Post Workout Nutrition: Ensure you're fueling adequately before and after workouts to manage cortisol levels and support recovery 2.
- Metabolic Flexibility: Include some resistance training and brief fasted cardio for metabolic adaptations, but don't overdo fasted exercises to avoid excessive cortisol spikes 3.
This workout plan balances various training intensities and ensures adequate recovery for optimal performance and health benefits.
RELATED QUESTIONS- Strength Training (45-60 mins):
