Breaking 5 barriers for women in sport

This Galentine's day it is time to break barriers which can stand in the way of women getting the most out sport and exercise

Galantine's day is all about celebrating our female friendships. We usually spend it on the sofa watching romcoms with our girlfriends. But here at Medichecks, we want to celebrate Galentine’s day a bit differently this year.  

This Galentine’s day, we focus on breaking down five barriers that can get in the way of women getting the most out of sport and exercise.  

While an evening of sharing a tub of Ben and Jerry’s is tempting, we guarantee that enjoying exercise together can be your best pick-me-up.

Because the truth is, whether male or female, exercise is enjoyable and good for us, both physically and mentally, so it is time to break these barriers down for good!  

We also speak to Mel Berry, co-founder of Her Spirit, a movement that supports all women to become fitter, stronger and healthier – and have their #BestYearYet.  

1. Poor breast support

Just getting into a sports bra can make you feel like you have had a workout... before you have even started. And let’s face it, if your sports bra doesn’t give the right support, exercise can be uncomfortable.

44 -72% of active women report exercise-induced breast pain as well as injuries caused by their sports bras [1]. Poor breast support is a barrier that can prevent some women from participating in sport altogether.  

These barriers are even greater for women who are aiming to lose weight (and have larger breasts) or have faced/are living with breast cancer [1]. Regular movement has huge benefits to mental health, weight management, and cancer reoccurrence, so it is easy to see how unhelpful this barrier can be.  

A well-fitted and supportive bra should be an essential piece of sports equipment, so what should you look for? To optimise sport bra designs for women, experts are investigating breast biomechanics (which essentially means how much your boobs bounce when exercising!). 

Here are some things you should look for:  

  • The band underneath your breasts should be made of strong, wide, elastic material so it fits firmly but comfortably around your chest and does not ride up when you raise your arms. 
  • The upper boundary of your neckline should be mildly elastic to fit and stabilise your upper breast boundary. 
  • Your breast should not bulge over the top of the cup or neckline and there should be no wrinkles or gaps in the cup.  

 We know that women are naturally different shapes and sizes, and no one sports bra will suit us all. If you want to find out more about this research, head here.

2. Exercise and your period

The day your period starts is day one of your cycle. At this point, your hormone levels are at their lowest. You can feel groggy, bloated and lethargic, so it is understandable why many women do not think it is the best time to hit the gym. 

 But experts have found that regular exercise could lead to improvements in symptoms, such as painful cramping [9]. Others have shown that regular stretching throughout your cycle can be as beneficial as a prescribed painkiller! [10]. 

These benefits could be due to the release of feel-good endorphins or the anti-inflammatory effects of regular exercise. Whatever the reasons, the findings are clear: a little movement could be good.

Though, when it comes to the menstrual cycle, all women are different, so a personalised approach is recommended – it is best to find what works best for you. If you suffer from heavy or painful periods, such as with endometriosis, taking a few days off from your exercise is fine, and it is important not to be hard on yourself for doing so.

3. The gender gap

Compared to 35% of men, 40% of women aged 16 and over are not active enough to get the full health benefits of sport and physical activity [4]. So, why is there a 5%gap between the genders? 

It has been found that many women are turned off by sport because of beliefs that exercise is a male-dominated area: some argue that sport has traditionally been organised and promoted as a male activity [2].  

Likewise, much of the advice and guidelines in use in sport is based on research using male subjects. Female subjects can be excluded from research due to reasons such as fluctuating hormones [3].

This means that when females compare their performance to averages, results do not always measure up, which can lead to feelings of inadequacy. 

In other words, as Dr. Stacey Simms (leading global expert on female physiology and endurance training) explains, 'Women are not small men'. Women have unique physical needs and unique exercise needs. You can watch Stacey's TED talk.

Many are doing things to break this barrier and things are changing...

Her Spirit is a female-orientated movement that aims to make exercise enjoyable and accessible for every woman. Her Spirit provides an app with daily classes, a supportive community, and expert coaches to train with. You can even listen to their brilliant podcast and hear from champion female athletes themselves: Her Spirit Podcast.

This Girl Can is a nationwide campaign launched by Sport England which aims to get women moving - ‘in any way they damn please!’ 

You can also read Dr. Stacy Simms book ROAR to find the strategy that works best for you.

4. Body confidence

It has been found that physical appearance, such as ‘how my body looks during exercise’ and ‘not appearing feminine’ were factors stopping women from exercising [4]. 

In fact, a whopping 75% of women who want to do more sport say fear of judgement is holding them back [6]. 

Some factors found to build confidence included looking the part (such as buying new workout clothes), giving yourself a pep talk and perhaps re-framing the exercising – are you doing this exercise to compete against others, or for your own personal benefit? The atmosphere around the activity was also found to be important (will it be friendly?), along with buddying up with a friend or family member for support [4]. 

Taking part in physical activity is an excellent way to improve your self-esteem [5] - sometimes, it is just about getting over that first hurdle. 

So, there we have it. The more you exercise the more your body-confidence (and fitness) will grow. What is more, exercising is now the perfect excuse for a social occasion… and a splurge on some new kit, but we won’t tell.   

5. Pregnancy

It is reassuring to know that if you are already exercising, staying active is not necessarily dangerous for your baby, can help your body adapt to your changing shape [7]. In fact, it is currently recommended that you keep up your normal physical activity for as long as you feel comfortable. There are a few things you should consider: 

  • Some sports are safer than others: contact sports (such as kickboxing) could put you and your baby at risk. Other sports, such as swimming, are safer, and will also help to support your increased weight. Look out for local aqua natal classes with qualified instructors. 
  • If you are new to exercise, it is important to increase the amount and intensity gradually.  
  • Avoid lying on your back for long period after 16 weeks, as this could place pressure on your blood vessels and make you feel faint.  

You should also be mindful that you do not exhaust yourself (you are growing a whole human after all!) and you may need to slow down as your pregnancy progresses. Follow the advice of your maternity team, and always inform any fitness instructors of your pregnancy.  

We recommend that you read some more tips for exercising in pregnancy, along with some recommended exercises for a fitter pregnancy.

Mel Berry is co-founder of Her Spirit. Read on to hear from Mel about all the exciting things Her Spirit is doing to support all women in sport and exercise.

What do you feel are the main barriers for women in sport and exercise?

The barriers for women being active are vast and COVID has had a significant impact on this. 78% of women are not active enough and the rise of mental health concerns make the need to be active more important than ever.

We know women don’t prioritise themselves. A piece of research from Zurich University talked about how women do things for the love of others rather than themselves [11]. This is a woman’s superpower, but also Achilles heel, and we need to help and support each other more than ever.

Could you tell us a little bit about what Her Spirit is doing to break down these barriers?

Her Spirit is your friendly coach in a pocket helping every woman to take small daily steps to be more active, understand what to eat and how to master your mind. We know the importance of community and connect women together virtually and locally.

Our mission is to improve the health of the whole nation by increasing the activity levels of EVERY woman in the UK and reducing the levels of obesity and anxiety. We created the first scalable, affordable solution for women’s physical, nutritional and mental health and well-being.

Her Spirit provides personalised coaching for your Mind, Body and Fuel. Through structured behaviour change programmes and a fun, safe and supportive community woman get fitter, stronger and healthier. Her Spirit connects women and enables them to take part in virtual and real-world events, weekly challenges and coaching.

Her Spirit supports women of all shapes to sizes to achieve goals you never thought possible and have your #BestYearYet

We love what our podcast guests and community members such as Cath Pendleton have to say "The cost of a year’s premium membership is awesome. Less than one month’s gym membership”

Could you share with us some exciting things that are coming up this year with Her Spirit?

It’s been an amazing year so far at Her Spirit with the 30-day boot camp and Feet First February. Next month we will launch a massive challenge on International Women’s Day on the 8th March. It is a nine-week challenge working with Olympic Gold Medallist Crista Cullen.

March’s challenge will be around motivation and the launch of a few LIVE classes but don’t forget you can still join us for Feet First February for our BIG walk weekend. Make sure you keep an eye out for it at

If you are interested to track the benefits of your exercise on your body, you could try a Mind Body Fuel Blood Test. This test has been specially designed in conjunction with Her Spirit to optimise your energy, mood and long-term health. You can take this simple finger-prick test at home. With your results and comments from our team of doctors, you can start making changes towards a happier and healthier you. 


  1. McGhee, D.E. and Steele, J.R., 2020. Biomechanics of Breast Support for Active Women. Exercise and sport sciences reviews, 48(3), pp.99-109. 
  8. Farage, M.A., Osborn, T.W. and MacLean, A.B., 2008. Cognitive, sensory, and emotional changes associated with the menstrual cycle: a review. Archives of gynecology and obstetrics, 278(4), pp.299-307. 
  11. VEDES, A., HILPERT, P., NUSSBECK, F. W., RANDALL, A. K., BODENMANN, G., & LIND, W. R. (2016). Love styles, coping, and relationship satisfaction: A dyadic approach. Personal Relationships, 23(1), 84–97. doi:10.1111/pere.12112 

Related tests