The periodization myth: What female endurance athletes actually need with Colette Berry, ACSM-CPT, FMS, GGS-CPPC

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. https://livefeisty.com/training/ Courses and Coaching: https://livefeisty.com/courses/ **Sign up to Receive The Feisty Women's Performance Newsletter:** Feisty Women's Performance Newsletter: https://livefeisty.com/newsletters/feisty-womens-performance/ **Follow us on Instagram:** @feisty\_womens\_performance Support our Partners: Momentous: Head to https://www.livemomentous.com/ and use promo code PERFORMANCE for up to 35% off your first order Wahoo: Learn more about Wahoo Fitness Products at: https://wahoofitness.pxf.io/0GAByR Tifosi Optics: Use code FEISTY2026 for 20% off at https://tifosioptics.com/ Hettas: Use code STAYFEISTY for 20% off at https://hettas.com/ Orca: Use the code FEISTY15 for 15% off at https://orca.avln.me/c/HzUkzIfxsmYo