When it comes to sports science, we have seen major advancements over the past decade, especially in understanding how different training methods affect athletic performance. Progress in sport science research can be seen in the fact that more research was published from 2010 to 2020 than 1945 to 2009. This is great news because the wealth of new information helps us become the strongest, fastest, and most powerful versions of ourselves.
But while the field holds many promises, there is still great underrepresentation of women participants. Research shows that only 30 to 40% of overall research study participants are women, and a mere 6% of studies are focused only on women. This gap suggests untapped potential in enhancing women athletes’ performance and participation in sports. With more research focused on women’s unique physiological needs, we can help girls prevent injuries, optimize their training, and increase participation in sport.
To explore this further, we spoke with VIS Expert and Applied Sports Scientist, Morgan Smith, MS, PhD, on her latest research on resistance training in women athletes. Her work details how molecular predictors can influence muscle growth and strength, offering valuable insights and practical advice for women athletes and coaches.
Molecular Predictors
A big part of Smith’s research focuses on molecular predictors of resistance training in young women athletes. But what are molecular predictors in the first place? According to Smith, they are tiny biological markers in our bodies that can predict how well someone will improve with strength training.
Resistance training encompasses any sort of physical activity designed to improve our muscular strength. Forms of resistance training, like lifting weights, are crucial for our success as athletes in many ways other than making our muscles stronger. Lifting can reduce our risk of injury, make our bones stronger, and enhance our speed and explosiveness.
In one of her studies, Smith wanted to see if doing resistance training for the first time helped muscles grow and get stronger in college-aged women. Her team focused on three key areas:
1) Muscle Protein Synthesis: To put it simply, when we lift weights, our bodies make more proteins that help our muscles grow and get stronger.
2) Satellite Cells: Smith says that we can think about these cells as “cool little gals” that help our muscles grow. But they're still a bit of a hot topic, as researchers like Smith wonder if we absolutely need these cells to make our muscles bigger.
3) Ribosomes: These are like tiny machines in our muscles that make proteins.
Exercise can increase the number of ribosomes in our muscles or increase the amount of proteins they make. What matters here is that either way leads to more proteins made, and remember, more proteins can lead to more muscle.
“As much as we personalize everything else in our lives, resistance training is no different. You know you best. Listen to your body and your fatigue. If something feels wrong, it’s probably wrong.”
Study Findings
Smith’s study found that women who had more muscles and satellite cells before training responded better to resistance training. This means that having more satellite cells may lead to better resistance training performance and why two girls doing the exact same strength program may see a disparity in their performance. One girl may seem to thrive off of a low-rep, heavy weight approach in the weight room, while another may reap more benefits from a high-rep, lighter weight approach. Smith explains that genetics, previous training experience, and how long a girl has been playing sports can all play a role in how we respond to resistance training.
What This Means for Us
What if we, like most people, don’t know how many satellite cells we have, and whether our performance will benefit from resistance training? “Everyone can respond positively to resistance training,” Smith says. “If you are doing a program where you are either plateauing or not achieving the results you’re looking for, it’s possible that a training intervention dose isn’t the best option for you.'' In this case, the best we can do is keep trying new workouts until we find what works best for us.
Tips for Coaches and Trainers
Coaches should try to stay up-to-date with research from sources like The American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA ), which have journals where they release all the newest research about different training models. They should also aim to create flexible training plans that can be adapted for each individual athlete and their unique needs.
While there is a time and place for structure and rigidity, finding a balance between the two is where we will see the most benefit. Ultimately, the best thing coaches can do is trust us, especially when we say that something feels off. Encouraging well-being, including good nutrition, sleep, stress management, and hydration are all equally as important as well.
Smith’s Biggest Advice
Smith emphasizes the importance of staying consistent in our training routines while also finding new ways to train, like resistance training. “You have to provide your body with novel stimuli to continue to adapt,” Smith says. “You can do this in so many ways! Lift weights. Play multiple sports, especially one that is multi-directional. REST. We do our best when we are resting. Have fun, and be kind to yourself, always.”
If there’s one thing we can take away from Smith’s work and knowledge, it’s to not be afraid to get stronger. Whether we love getting under a barbell squatting a large amount of weight or doing a resistance band routine with our teammates, there’s no denying we’re doing something good for our bodies. Let’s talk with our coaches if something isn’t working, encourage our teammates, and remember that a great athlete is a strong one!
