Dr. Stacy Sims designs the perfect exercise routine for people in their 30s: Details explored

Exercise physiologist and nutrition scientist, Dr. Stacy Sims, recently gave her insights on the perfect exercise routine for people in their 30s. On Monday, October 27, 2025, British entrepreneur Steven Bartlett shared a long conversation on women’s health on his popular podcast, The Diary of a CEO.

The 33-year-old podcaster took to YouTube and shared the 2nd section of the female roundtable covering fitness, nutrition and performance, inviting Menopause specialist Dr. Mary Claire Haver, longevity orthopaedic surgeon Dr. Vonda Wright, fertility doctor Dr. Natalie Crawford, besides the female physiology researcher Dr. Sims.

When the host asked the four women to give their insights on a “perfect workout regimen” for his partner, who is in her 30s, Dr. Stacy Sims said:

“So, if she has three days that she can go to the gym and has, oh, I should say three 1-hour sessions that she could have at the gym in a week over seven days. Each one would start with mobilization. So, using resistance bands or maybe you’re doing a Pilates reformer warm-up, so you’re getting through the range of motion.”

The author of the Roar and the Next Level books noted that mobilization helps to open the joint capsules, which will help with the movements an individual is going to do next. Meanwhile, Steven Bartlett also questioned the working of mobilization and how it will help people in their 30s who hit the gym and pick up the weights. Sims explained:

“I mean, I spend more time mobilizing, I think, than I do actually training now, just to keep range of motion going and keep the joint capsules open… So when we talk about mobility work, we want to get into that full range of motion.”

She further added:

“It’s all about accessing the tissues and making the tissues more viable for increased range of motion, so that when you go do the lifting, when you go put on a heavier load, you have better control, better range of motion and avoid the small little sticky points that cause injury.”

Focusing on women’s health, The Diary of a CEO podcast host also touched on topics including perimenopause workouts, cycle syncing, lifting weights, perimenopause training, and more with Dr. Stacy Sims.

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Dr. Stacy Sims says Pilates is not appropriate as strength training

Pilates Exercises At Sanam Luang (Image via Getty)

During the video, when Dr. Mary Clair noted that there has been an increase in the popularity of Pilates, Dr. Stacy Sims compared it to strength training.

“We did this real talking about how Pilates was not appropriate as strength training, especially as a rehab. When we look at Pilates, it's a complement to true strength training. What I mean by true strength training is you're lifting a load that's heavy in multiple planes,” Dr. Stacy Sims explained.

While she noted that Pilates is really good for isometric control, core strength, balance, and proprioception, Dr. Stacy Sims said that the exercise is, however, not a stress that creates adequate muscle gain and strength of the bone, which is what is obtained from strength training.

“So, just like yoga, Pilates has a place. It does definitely fit in the scheme of things, especially from the social and the fact that it does give you control and proprioception, but it isn’t the be-all end-all for strength,” Dr. Stacy Sims added.

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Dr. Stacy Sims has been working towards her career to determine how women should exercise and eat for optimal health. She is also the creator of the viral phrase “Women are not small men,” which highlights that women’s physiology requires different training and nutrition than that of men.

Edited by Afreen Shaikh