Colette Berry—ACSM‑CPT, RRCA‑certified coach, and doctoral researcher—debunks the myth that rigid periodization is essential for female endurance athletes. S

he shows how a simple, life‑driven approach to strength training can boost performance, prevent injury, and fit into a busy schedule.

Listeners will walk away with a clear, actionable framework for “good enough” strength work that actually moves the needle.

Key Takeaways

- Periodization isn’t required – Recent ACSM research shows no performance benefit over non‑periodized training; let life dictate your deload weeks.

- Lift “heavy enough” – Aim for 80–85 % of 1RM with 2–3 reps in reserve; training to failure isn’t necessary.

- Two 30‑minute sessions per week can provide the push, pull, squat, hinge, and plyometric work needed for endurance athletes.

- Prioritize the key workout – If a VO₂‑max or speed session is the priority, schedule it first and place the strength session later or on a separate day.

- Ask the right questions when hiring a coach – Look for credentials (NSCA, CSCS, ACSM) and probe their experience with female, perimenopausal, or postpartum athletes.

- Track stress signals – Use a simple checklist (injury, sleep < 2 h, high life stress, menstrual symptoms) to decide when to cut back strength volume.

Colette Berry, ACSM‑CPT, FMS L1/L2, GGS‑CPPC, RRCA – Running and strength coach, founder of Cat Hill (cathill.nyc), doctoral student in Applied Exercise Physiology at Columbia University, Ironman finisher, and champion of evidence‑based training for busy mid‑life women.

Links & Resources

Colette’s website & coaching form: https://cathill.nyc

ACSM Position Stand on Resistance Training (2024): https://pubmed.ncbi.nlm.nih.gov/41843416/

Instagram (Colette): @cathill.nyc

If you found this episode valuable, hit subscribe so you never miss a future conversation, leave a review to help other athletes discover the show, and share this episode with any female endurance athlete who could benefit from a smarter, simpler strength plan.

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