Changing shapes and strengths of women athletes over the years

For women athletes, body composition is far more than a reflection in the mirror. It’s a complex interplay of muscle, fat, water, and bone that directly affects strength, endurance, injury prevention, and overall performance. Yet, the conversation around women’s athletic bodies has often been narrow, oversimplified to aesthetics or weight alone. 

Over the years, women’s participation in sports has soared, and scientific understanding has deepened. The picture of what defines an “athletic body” for women has broadened and become more nuanced.

Here is an overview of the evolution of women athletes’ body composition, considering physiological, hormonal, nutritional, and social influences and how these factors intersect over time.

Historical shifts in female athletic body composition ideals

Women’s sports participation has skyrocketed since the 1970s, thanks in large part to policies like Title IX that opened doors in schools and colleges. When the law was passed in 1972, fewer than 300,000 girls played high school sports. Today, nearly 3.5 million girls play sports, as reported by the National Women’s History Museum. 

In earlier decades, especially in endurance and aesthetic-focused sports like gymnastics and ballet, the lean, lightweight physique was celebrated. This ideal was shaped by cultural expectations of femininity and performance standards that prized agility and grace.

Today, women thrive in a wide range of disciplines, from powerlifting to CrossFit to MMA, where strength and muscle are essential. This transformation reflects not only social progress but also a growing scientific understanding. Athletic success comes in many forms, each supported by different body compositions.

The role of muscle mass and strength in athletic performance

Muscle mass is a cornerstone of athletic success. It fuels strength, speed, and explosive power while also protecting joints and helping prevent injuries.

Historically, women were discouraged from strength training. In the early 20th century, cultural norms confined them to light, graceful movements rather than muscle-building workouts. Facilities often lacked proper equipment for women, and strength training was viewed as a male pursuit. 

But by the late 20th century and into the 21st, this changed dramatically. Increased visibility of women in strength sports, dedicated research and support from organizations like the National Strength and Conditioning Association (NSCA) helped redefine the fitness landscape. Today, strength training programs tailored for women are widespread and backed by science.

For women, maintaining and building muscle mass is especially important as natural aging brings a decline in lean tissue. Research indicates that women lose 3-8% of their muscle mass per decade after the age of 30 if they don’t actively train. This muscle loss can affect performance and increase injury risk.

Strength training is thus not just a way to improve appearance. It’s a vital strategy to sustain athletic capacity and overall health over a lifetime.

Balancing reproductive health and athletic goals

About half of female athletes in their reproductive lifespan today use some form of hormonal contraception, Outside Magazine reports. While the primary purpose is pregnancy prevention, these contraceptives subtly influence body composition by modulating hormone levels such as estrogen and progesterone.

Hormonal contraceptives may affect fat distribution, sometimes encouraging storage around the hips and thighs, and can also cause mild water retention. While these effects are often minor, they can still influence performance and body composition. This prompts some athletes to opt for non-hormonal alternatives like copper IUDs.

Yet even those choices come with concerns. In recent years, complications linked to certain devices, such as the Paragard IUD, have drawn public attention. According to TorHoerman Law, reports of breakage and painful removals have led many women to pursue legal action. 

For many athletes relying on these devices, the situation is particularly challenging. Beyond the physical toll, there’s the financial burden of ongoing medical care and surgeries. 

Some hope that future Paragard lawsuit settlement amounts will provide some relief to cover these costs. These legal concerns have added another layer of complexity for athletes considering non-hormonal birth control.

This has sparked broader conversations about contraceptive safety and the unique health needs of female athletes.

What are some non-hormonal contraceptives besides IUDs?

Non-hormonal options include condoms, diaphragms, cervical caps and fertility awareness methods. These do not affect hormones or body composition. While they vary in effectiveness, they’re often preferred by athletes who want to avoid hormone-related side effects or performance changes.

Age-related changes and adaptations in body composition

Today, more women are staying active in sports and fitness well into their 40s, 50s and beyond — a striking shift from past generations. With the rise of master-level competitions and community-driven fitness like CrossFit, more women are staying active in sports.

However, menopause and aging bring about profound hormonal changes that can significantly reshape a woman’s body composition. As estrogen levels decline, the body tends to store more fat around the abdomen and hips. Muscle mass also begins to decrease at a faster rate, especially without strength training. 

These changes not only affect athletic performance but also overall health, increasing the risk of injury, reduced mobility and metabolic issues. However, with the right strategies, women can continue to thrive physically well into midlife and beyond. 

Adapting training to include resistance work, eating nutrient-rich diets, and staying active are key to maintaining muscle. Athletic goals may shift during this phase, but they don’t have to disappear. With a proactive and informed approach, women can maintain strength, agility, and resilience as they age.

How does menopause hormone therapy (MHT) relate to body composition in aging female athletes?

MHT can help reduce muscle loss and fat gain by restoring estrogen levels. It also improves metabolism and bone density. However, its use must be personalized. Careful monitoring is needed due to potential health risks and varying effects on body composition.

Injury prevention and body composition

In past decades, injuries in female athletes were often overlooked or poorly understood. Today, more women are competing at high levels and training with greater intensity. As a result, there’s growing recognition of injury patterns unique to women, particularly the significantly higher risk of injuries like ACL tears. According to NPR News, these injuries occur two to eight times more often in women than in men.

This increased vulnerability is partly linked to hormonal fluctuations and differences in body composition that affect ligament stability and muscle function. To help reduce injury risk, female athletes must maintain a balanced muscle-to-fat ratio and focus on strengthening the muscles that stabilize joints. They also need to improve neuromuscular control through targeted training. 

Additionally, some research suggests that hormonal contraceptives may help stabilize ligament laxity, potentially offering protective benefits. However, every athlete’s body responds differently. Decisions about contraceptive use and injury prevention should always be made with personalized advice from healthcare or sports medicine professionals.

Can psychological stress impact body composition in women athletes?

Yes, chronic stress elevates cortisol levels, promoting fat storage, especially around the abdomen, and muscle breakdown. Managing stress through mindfulness and recovery strategies helps maintain favorable body composition and supports mental and physical athletic performance.

Overall, body composition for women athletes is a multifaceted, evolving concept shaped by physiology, hormones, nutrition, aging and societal change. 

By appreciating the many layers that shape a woman’s athletic body, athletes, coaches and health professionals gain deeper insight. This understanding helps them create more personalized and effective training and wellness approaches.