Training Adaptations in Female Athletes

In this episode of the Femme FC Podcast, host Nicole Surdyka talks with Dr. Carol Mack, Exercise Physiology and Biomechanics Lab Coordinator at John Carroll University, about why we need to look past biomechanics when training and rehabbing female athletes. Carol shares emerging research showing that biomechanics vary just as much within genders as between them — and how training age may explain many of the differences once attributed to sex. She explains why focusing only on biomechanics as a risk factor for ACL injuries misses the bigger picture, and why strength is the true prerequisite for effective, efficient movement. Carol also unpacks the physiological differences that shape how female athletes respond to training, including: ⚽ A higher ratio of type I to type II muscle fibers 💪 Greater capillary and mitochondrial density 🔁 Faster recovery and fatigue resistance during strength and sprint work She explores how these insights can help coaches, clinicians, and sport scientists better load, recover, and develop female athletes — and what questions still need to be answered through research. Listen in to learn how we can better tailor training and rehab to match the physiology and potential of female athletes. Enjoy the episode? Subscribe so you never miss a new release!