75 Medium Challenge for Women: Complete Adaptation Guide

The 75 Medium Challenge is incredibly effective for women, but understanding how to adapt it to your unique physiology can make the difference between struggling and thriving. According to the Office on Women's Health, women have specific fitness and nutritional needs that differ from men—and honoring these differences doesn't make your challenge any less valid. Here's your complete guide to conquering the 75 Medium as a woman.

Working With Your Menstrual Cycle

Your hormonal cycle affects energy, strength, recovery, and even food cravings. Instead of fighting against your body, work with it for optimal results.

Phase 1: Menstrual Phase (Days 1-5)

• Energy: Often lower, especially days 1-2
• Workout strategy: Listen to your body—lighter intensity is fine
• Best activities: Walking, yoga, light strength training
• Nutrition: Iron-rich foods to replenish what you lose
• Mindfulness focus: Self-compassion and rest

Phase 2: Follicular Phase (Days 6-14)

• Energy: Rising—you may feel your strongest
• Workout strategy: Push harder, try new things
• Best activities: High-intensity training, heavy lifting, challenging cardio
• Nutrition: You may tolerate more carbs well
• Mindfulness focus: Goal-setting and visualization

Phase 3: Ovulation (Days 14-16)

• Energy: Peak performance potential
• Workout strategy: This is your time to go all-out
• Best activities: PR attempts, group classes, competitive sports
• Tip: Higher injury risk—focus on proper form

Phase 4: Luteal Phase (Days 17-28)

• Energy: Gradually declining, PMS symptoms possible
• Workout strategy: Maintain consistency, moderate intensity
• Best activities: Steady-state cardio, strength maintenance
• Nutrition: Cravings are normal—use your 22 flex meals strategically
• Mindfulness focus: Managing mood fluctuations

Women-Specific Workout Modifications

Research from the American College of Sports Medicine shows that women benefit from slightly different training approaches than men.

Strength Training for Women

• Higher rep ranges: Women often do well with 8-15 reps per set
• Lower rest periods: 60-90 seconds is often sufficient
• Focus areas: Glutes, core stability, upper back strength
• Progressive overload: Essential for results—track your weights

Cardio Considerations

• Steady-state vs. HIIT: Both are valuable; cycle-sync your approach
• Pelvic floor: High-impact exercise needs pelvic floor awareness
• Zone 2 cardio: Great for fat loss without hormonal stress

45-Minute Workout Templates

Women's Nutrition Needs

Your nutritional requirements differ from men's. Focus on these key areas during your 75 Medium Challenge.

Essential Nutrients for Women

• Iron: Critical during menstruation—red meat, spinach, legumes
• Calcium: Bone health—dairy, fortified alternatives, leafy greens
• Vitamin D: Works with calcium—sunlight, fatty fish, supplements
• Omega-3s: Hormonal balance and mood—salmon, walnuts, flaxseed
• Folate: Cell health—leafy greens, beans, fortified grains

Calorie Considerations

Women generally need fewer calories than men, but undereating sabotages your challenge. The Academy of Nutrition and Dietetics recommends:

• Never drop below 1,200 calories (most women need more)
• Aim for 1,500-2,200 depending on activity and goals
• Protein: 0.7-1g per pound of body weight
• Don't fear carbs—they fuel your workouts

Managing Cravings

Luteal phase cravings are biological, not weakness. Strategies:

• Plan flex meals during your luteal phase
• Keep dark chocolate on hand (it's often diet-compliant)
• Increase magnesium-rich foods
• Stay hydrated—thirst mimics hunger

Progress Photos & Body Image

Daily progress photos can be emotionally challenging. Here's how to approach them healthily.

Cycle-Aware Photo Taking

• Bloating reality: You may look 5-10 lbs different depending on cycle phase
• Best comparison days: Same phase of your cycle (e.g., day 10 vs. day 10)
• Morning timing: Take photos at the same time daily for consistency

Healthy Mindset Practices

• Focus on how you feel, not just how you look
• Celebrate non-scale victories (strength, energy, sleep)
• Remember: Progress isn't linear, especially for women
• Consider taking measurements alongside photos

Finding Your Community

Women often thrive with community support. Here's where to find your people:

Online Communities

• Facebook groups: Search "75 Medium Women" or "75 Soft/Medium for Women"
• Instagram: Follow #75mediumchallenge hashtags
• Reddit: r/75medium and related fitness communities
• Discord: Fitness and challenge-specific servers

Local Connections

• Invite a friend to do the challenge with you
• Join local running/walking groups for accountability
• Share your journey with family for support
• Find a gym buddy with similar goals

Special Life Stages

Pregnancy Considerations

Important: Consult your healthcare provider before starting or continuing any fitness challenge during pregnancy. Generally:

• Many women modify and continue, but medical guidance is essential
• Focus on maintenance, not progression
• Modify exercises as pregnancy progresses
• Hydration is even more critical

Postpartum Return

• Wait for medical clearance (typically 6+ weeks, longer for C-section)
• 75 Medium's flexibility makes it ideal for gradual return
• Pelvic floor recovery should be prioritized
• Sleep deprivation is real—be compassionate with yourself

Perimenopause & Menopause

• Strength training becomes even more important for bone density
• Recovery may take longer—honor your body
• Hot flashes can affect workout comfort—choose appropriate environments
• This challenge can help manage menopause symptoms

Scheduling Around Life

Many women juggle multiple responsibilities. Here are strategies:

For Working Moms

• Early morning workouts before kids wake
• Lunchtime walks or gym sessions
• Include kids in activities when possible
• Trade workout time with partner

For Caregivers

• Home workouts with minimal equipment
• Audiobooks for reading during other tasks
• Short mindfulness breaks throughout day
• Ask for help—self-care isn't selfish

For Career Women

• Block workout time in your calendar
• Keep gym bag in car or at office
• Walking meetings count toward steps
• Reading during commute or lunch

Women's Success Stories

Related Resources

• ← Back to Complete Guide
• Beginner Workout Plan
• Diet Guide
• Mindset Guide
• For Busy Professionals
• For Weight Loss
• Progress Photos Guide