Understanding your menstrual cycle can help you adjust your training program to align with your body’s natural fluctuations, ensuring you perform at your best throughout the month.
How Each Phase of Your Menstrual Cycle Impacts Training
Follicular Phase
After your period, estrogen gradually increases, preparing your body for ovulation. During this time, you’re likely to feel more energetic and stronger, making it the perfect opportunity to push yourself in the gym. Your strength and power levels typically peak in the days leading up to ovulation (around days 6–13), so take advantage of this phase for high-intensity workouts.
Ovulation
Around day 14, your body releases an egg, and hormone levels shift. With estrogen at its highest, you’re likely to experience peak performance. This is a great time to challenge yourself with heavier weights or more intense sessions.
Luteal Phase
Following ovulation, progesterone becomes the dominant hormone. As it rises, you may notice symptoms like fatigue, bloating, and increased water retention. It’s normal to feel a bit less motivated or weaker during this phase. If you’re feeling good, continue training hard, but as you get closer to your period, ensure you listen to your body. Your metabolic rate increases during this phase, so make sure you’re fueling yourself properly.
Menstruation
At the start of your period, hormone levels drop, which can leave you feeling weaker. While you should still train during this time, give yourself grace if you’re not able to lift as much as usual. Prioritise recovery and sleep to help your body recharge.
Key Considerations for Training and Menstrual Health
Amenorrhea: Missing your period may be a sign of hormonal imbalance. Overtraining and under-fueling can lead to amenorrhea, a condition that may decrease bone density and affect overall health. Make sure you’re eating enough and balancing your exercise load to maintain your menstrual health.
PMS and Training: Fatigue, bloating, and mood changes during the luteal phase can impact your workouts. Adjusting your training intensity, prioritising rest, and focusing on nutrition can help manage these symptoms and keep you on track with your fitness goals.
By understanding and adapting your training to the phases of your menstrual cycle, you can optimise performance, avoid overtraining, and feel more in sync with your body’s needs.
