Supported by experts from Hims and Baylor Scott and White Health.

Miesha Tate, former UFC champion, highlights that most women face problems during their fitness journeys, not because of a lack of motivation or hard work, but because they try to work out against their biology.

On May 30, Tate shared a post on her Instagram, revealing her thoughts on the controversial philosophy.

She writes, “Controversial opinion: Most women are training against their biology... and then blaming themselves when they burn out.”

Referring to her own experience, Tate said, “I did it for YEARS.

Same intensity every day. Push through exhaustion. Ignore the signals. Treat my body like a machine. That mindset helped me become a UFC Champion. It also taught me the hard way that discipline without adaptation eventually costs you.”

Later in her post, she drew a clear physiological distinction between men and women that governs training efficiency.

The female vs. the male biological clock

According to the UFC champ, “Women are not small men.”

The 28-day clock of women: Hormones in a female body, such as progesterone and estrogen, fluctuate every month during the menstrual cycle. That's why Tate said, “We operate on a 28-day hormonal cycle, not a 24-hour one.” And that's why women’s energy, recovery, strength, cravings, and performance also fluctuate.

The 24-hour cycle of men: On the contrary, male hormones, specifically testosterone, peak in the morning. According to an article published by hims and reviewed by Felix Gussone, MD, testosterone supports muscle building and remains at its peak between 7 am and 10 am, then declines throughout the day. This pattern helps men maintain a consistent workout routine.

So, Tate added for women, “That's not weakness. That's data. The problem isn't that women lack consistency." The problem is that most fitness advice was built around male physiology and repackaged for women.”

Miesha Tate’s suggestions for women who work out

Tate said, “Training with your cycle isn't doing less. It's using your body like the advantage it actually is.”

According to her, women must:

• Push smart
• Push cyclically
• Push sustainably.

Experts from Baylor Scott & White Health recommended exercises women should follow at each stage of the menstrual cycle.

During the menstrual phase, which is the beginning of the cycle and lasts 1 to 5 days, a woman needs to do movements that help her reduce cramps and bloating. The movements suggested are:

• Yoga
• Pilates
• Swimming
• Walking.

During the Follicular phase, which lasts between 6 and 14 days, a female can do exercises like:

• Running
• HIIT
• Strength training.

In the Ovulatory phase, which occurs on day 14, a woman can do exercises like:

• Jogging
• Hiking
• Cycling.

Then comes the Luteal phase, which lasts from 15 to 28 days. During this period, a woman can include exercises such as:

• Yoga
• Mobility training
• Light walk.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil