Science-Based Programming for Every Body
Most workout programmes fail not because the exercises are wrong — but because the programme was built for someone else. The variables that determine whether a programme works — training experience, equipment, recovery, injuries, goal — are exactly the ones generic programmes ignore.
Built for Every Stage of Female Physiology
The follicular phase is the highest anabolic window of the month — push PRs here. The luteal phase raises core temperature by 0.3–0.7°C — volume drops 15%, loads stay. This is physiology, not weakness. The generator adjusts every session accordingly.
PCOS Training: Three Subtypes, Three Different Protocols
Insulin-driven PCOS (70% of cases) responds to HIIT + Zone 2 + resistance training as a glucose sink. Adrenal PCOS is worsened by HIIT — cortisol management is the priority. Treating both the same is the most common and most harmful mistake in PCOS fitness advice.
Training Through Menopause: The LIFTMOR Protocol
. demonstrated that high-load resistance training at greater than 80 percent of one-rep max produces clinically significant bone density improvements in postmenopausal women. The protocol: axial lifts at 5 sets of 5 reps, exactly twice per week. Creatine 3–5g daily has emerging evidence for bone density and cognition.