How to Train Around Your Menstrual Cycle: A Practical Guide for Women Who Want to Perform at Their Best

Training effectively while managing the menstrual cycle can feel like a puzzle. Many women experience fluctuations in energy, strength, and motivation throughout their cycle, which can impact workout performance. Understanding how your body changes during each phase of your menstrual cycle allows you to tailor your training to match your natural rhythms. This approach helps you stay consistent, avoid burnout, and perform at your best.

Understanding the Menstrual Cycle Phases

The menstrual cycle typically lasts about 28 days but can range from 21 to 35 days. It has four main phases, each with unique hormonal changes that affect your body and energy levels:

• Menstrual Phase (Days 1-5): This is when bleeding occurs. Estrogen and progesterone levels are low.

• Follicular Phase (Days 6-14): Oestrogen rises, preparing the body for ovulation. Energy and mood often improve.

• Ovulation (Around Day 14): A peak in oestrogen and luteinizing hormone triggers the release of an egg.

• Luteal Phase (Days 15-28): Progesterone rises, which can cause fatigue and mood changes. Oestrogen drops after ovulation.

  
  

Knowing these phases helps you plan workouts that align with your body's natural strengths and challenges.

Training Tips for Each Phase

Menstrual Phase: Focus on Recovery and Gentle Movement

During menstruation, many women feel tired or experience cramps. This phase calls for lighter workouts that support recovery.

• Choose low-impact activities like walking, yoga, or gentle stretching.

• Avoid heavy lifting or intense cardio if you feel discomfort.

• Prioritize rest and listen to your body’s signals.

This approach helps maintain movement without overtaxing your system.

Follicular Phase: Build Strength and Endurance

As oestrogen rises, energy levels and pain tolerance improve. This phase is ideal for pushing harder in your workouts.

• Incorporate strength training with heavier weights.

• Increase cardio intensity or duration.

• Try new exercises or set performance goals.

Your body is primed for growth and adaptation, making this a great time to challenge yourself.

Ovulation: Maximize Power and Speed

Around ovulation, strength and reaction times peak. This window is perfect for high-intensity training and skill work.

• Include sprint intervals, plyometrics, or explosive movements.

• Focus on technique and speed drills.

• Be cautious with injury risk; joints may be more vulnerable due to hormonal changes.

Use this phase to tap into your peak physical capabilities.

Luteal Phase: Prioritize Moderate Workouts and Recovery

Progesterone rises, which can cause fatigue, bloating, or mood swings. Energy may dip, so adjust your training accordingly.

• Opt for moderate cardio like cycling or swimming.

• Focus on mobility, flexibility, and core work.

• Include active recovery days and prioritize sleep.

Reducing intensity helps prevent burnout and supports hormonal balance.

Practical Strategies to Track Your Cycle and Training

• Use a Cycle Tracking App: Apps like Clue or Flo help monitor symptoms and predict phases.

• Keep a Training Journal: Note how you feel during workouts and adjust plans based on energy and mood.

• Plan Weekly Workouts Around Phases: Schedule harder sessions during follicular and ovulation phases, and lighter ones during menstruation and luteal phases.

• Stay Hydrated and Nourished: Hormonal changes affect hydration and nutrient needs. Eat balanced meals and drink plenty of water.

  
  

Benefits of Training with Your Cycle

Aligning your workouts with your menstrual cycle can:

• Improve performance by training when your body is strongest.

• Reduce injury risk by respecting vulnerable phases.

• Enhance motivation by matching workouts to energy levels.

• Support hormonal health through balanced activity and rest.

This personalized approach fosters a sustainable fitness routine.

If you need help to adapt your training programme then invest in a personal trainer who is specialised in working with females. Some simple tweaks to your training and lifestyle will make all the difference.

Further Reading

• Bruinvels, G. et al. (2020). Heavy menstrual bleeding in exercising females: perceived impact and management strategies.

• Constantini, N. et al. (2005). Exercise and the menstrual cycle.

• Enns, D. & Tiidus, P. (2010). The influence of estrogen on skeletal muscle.

• Findlay, R. et al. (2020). The impact of menstrual symptoms on performance.

• Hansen, M. (2008). Female hormones and exercise performance.

• Herzberg, S. et al. (2017). ACL injury risk across the menstrual cycle.

• Janse de Jonge, X. A. (2003). Effects of the menstrual cycle on exercise performance.

• McNulty, K. L. et al. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women.

• Oosthuyse, T. & Bosch, A. (2010). The effect of the menstrual cycle on exercise metabolism.

• Sims, S. & Yeager, S. (2016/2018). ROAR: Match your food and fitness to your female physiology.

• Sung, E. et al. (2014). Effects of menstrual cycle on muscle strength.

• Wikström-Frisén, L. et al. (2017). Menstrual cycle-based strength training improves performance.