Menopause, Muscle & Myths: What the Science Really Says with Dr. Tony Boutagy

In this powerful episode of The Athletes’ Compass, Dr. Tony Boutagy, a seasoned strength and conditioning coach, brings clarity to the often-confusing world of exercise advice for women—especially those navigating perimenopause and menopause. Busting common myths perpetuated by social media influencers and mouse-based science, Tony makes the case for context-driven, individualized training based on experience, not fear. From the importance of building a "bone bank" in your youth to how strength training dramatically improves quality of life in your 80s, the episode is a masterclass in how to train smarter—regardless of your age, gender, or goals.

Key Episode Takeaways

• Strength training is essential—and beneficial—at any age, even into your 90s.
• Muscle strength ≠ maximal strength. Women don’t need to lift 1RMs to see progress.
• The common phrase “women are not small men” is often used to push shaky science.
• There’s no evidence to support that fasted training harms women; much of this fear is based on rodent studies.
• Women can build muscle across a range of rep schemes, not just with “lift heavy or fail.”
• Variation and personal preference are more important than rigid sex-specific protocols.
• Coaches must listen, adapt, and respect individual contexts—especially during menopause.
• Exercise doesn't need to be heroic; consistent daily movement wins over time.

• Dr. Tony Boutagy
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.