The menstrual cycle influences energy, strength, and even recovery. Understanding the phases of your cycle can help you tune into your body, train smarter, and set realistic expectations.
The Four Phases of the Menstrual Cycle
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Follicular Phase (Days 1–14)
This is the first half of your cycle, beginning with menstruation. Hormones start to rise, and many women notice increasing energy levels. By the late follicular phase (around days 6–13), strength and performance often peak thanks to a slight boost in testosterone. This is an excellent time to push heavier weights and reach training goals -
Ovulation (Around Day 14)
Mid-cycle, one ovary releases an egg. Hormonal changes also prepare your body for a potential pregnancy. Around this time, you may feel strong and energised. This is great for high-intensity training or challenging sessions. -
Luteal Phase (Days 15–28)
Hormone levels shift again, and some women notice changes like increased hunger, fatigue, or mood fluctuations. Training doesn’t have to stop, focus on steady, moderate sessions, and listen to your recovery needs. -
Menstruation (Day 28 and into the next cycle)
If the egg isn’t fertilized, the uterine lining sheds, your period now begins. Energy levels vary: some women find that consistent training helps cramps and mood, The key is honoring what feels right for your body.
What This Means for Training and Progress
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Strength Peaks: Women are typically strongest 5–7 days before ovulation. This is a great window to aim for new PBs.
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Body Changes Are Normal: Hormonal shifts can lead to cravings, water retention, and fluctuations in body weight. This is why comparing progress photos, scale numbers, or measurements only makes sense when you compare the same week of your cycle month to month (e.g., week 1 this month vs. week 1 next month).
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Adapt, Don’t Quit: Low-energy days are normal. Instead of skipping exercise altogether, adjust intensity.
