Empowering Your Strength: How to Sync your Training with your Menstrual Cycle
Strength training is a powerful tool for building muscle, increasing strength, and achieving fitness goals. However, it’s essential to recognise that a woman’s menstrual cycle can have a significant impact on her performance and progress in strength training.
By understanding the hormonal fluctuations throughout the menstrual cycle, women can optimise their training strategies and adapt their routines accordingly. In this article, we delve into the different phases of the menstrual cycle and how they can influence strength training goals.
QUESTION FOR YOU: If you track your cycle at the moment, have you noticed any patterns? It’s worth logging these and by reading the below you can work out when to lean into certain phases. Women don’t have a level playing field all month round like men do. Some weeks Women are stronger than other weeks, due to the hormones in their body - it’s a fact.
If you don’t track your cycle at all it’s worth starting, as many areas of your life can benefit from being more in tune with your cycle. Below we’ll be talking more about training, however for general applications to life you could read ‘Period Queen: Life hack your cycle and own your power all month long’, by Lucy Peach. A fascinating read! Or you can listen to her podcast (just search Period Queen).
Example of how your energy might change during your cycle and the intensity at which you might want to exercise. Everybody cycle is unique, start developing awareness of how you might feel each week (phase) of your cycle and what you might need / need to do.
1. Menstrual Phase (Days 1-5):
The menstrual phase, characterised by the shedding of the uterine lining, is often accompanied by hormonal shifts and varying levels of discomfort. During this time, many women experience lower energy levels and increased fatigue.
It’s important to listen to your body and adjust your training intensity accordingly. Opting for lighter weights, focusing on mobility exercises, and incorporating restorative activities like yoga or stretching can help support your body during this phase.
2. Follicular Phase (Days 6-14):
As the body prepares for ovulation, estrogen levels start to rise during the follicular phase. This increase in estrogen can have a positive impact on strength training.
Women may experience higher energy levels, improved endurance, and increased muscle protein synthesis. This phase presents an ideal opportunity to focus on building strength, increasing training volume, and pushing your limits in the gym.
3. Ovulation (Around Day 14):
Ovulation marks the release of the egg from the ovary and is considered a prime time for performance.
Estrogen levels peak during this phase, leading to improved coordination, increased power, and enhanced muscle recovery. Many women experience heightened motivation and an overall sense of well-being during ovulation.
It’s a great time to tackle challenging workouts, incorporate explosive movements, and focus on maximising strength gains.
4. Luteal Phase (Days 15-28):
During the luteal phase, both estrogen and progesterone levels rise and then decline if fertilisation doesn’t occur.
Progesterone can impact training by promoting water retention and potentially leading to feelings of bloating or reduced energy.
However, it’s important to remember that every woman’s experience may differ. Adjusting training intensity, prioritising recovery, and incorporating exercises that promote stability and balance can be beneficial during this phase.
ACTION TO TAKE
Tailoring Your Workout:
1. Adjust Intensity
During the menstrual and luteal phases, consider lowering training intensity.
Use these phases to refine technique, work on form, and prevent burnout.
2. Listen to Your Body
Be attuned to how your body responds to different phases of the menstrual cycle. Do regular lunges instead of plyo lunges on the days you have less energy.
Modify your workout plan based on energy levels, mood, and any physical discomfort. e.g. some days you’re more drawn to slower strength days vs fast paced cardio.
3. Nutritional Support
Adjust your nutrition to match energy demands during each phase.
Ensure sufficient protein intake to support muscle recovery and growth.
Be aware of food cravings which could be more likely towards the end of the Luteal phase, in the lead up to your period. Track patterns and set yourself up for success on these days.
4. Hydration is Key
Hormonal changes can impact fluid balance, so prioritise hydration throughout the menstrual cycle.
Proper hydration supports joint health and overall performance.
Overcoming Challenges:
1. Debunking the Myth of Weakness
Accept that performance fluctuations are normal.
Celebrate progress and achievements while understanding that some days may be more challenging.
2. Mind-Body Connection
Incorporate mindfulness practices to manage stress and improve focus.
Techniques such as meditation and deep breathing can positively influence workout performance.
3. Communication is Key
Openly communicate with your fitness coach or training partners about your menstrual cycle.
Foster a supportive environment that embraces the importance of holistic health.
Conclusion:
By syncing your strength training with the menstrual cycle, you empower yourself to navigate the nuanced ebbs and flows of your body's natural rhythm. Recognising and adapting to these cyclical changes not only enhances physical performance but also promotes overall well-being.
Embrace the power of understanding your body, and let it guide you to new heights in your strength training journey.
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Sources & References:
Nattiv, A., et al. “American College of Sports Medicine position stand. The female athlete triad.” Medicine and Science in Sports and Exercise, 39(10), 2007
Fry, A.C., et al. “The effects of menstrual cycle phase on bench press performance in Division I collegiate women athletes.” Journal of Strength and Conditioning Research, 20(4), 2006
Constantini, N.W., et al. “Menstrual cycle phase and time of day alter reference point location during a sequential aiming task.” Experimental Brain Research, 217(1), 2012
American Council on Exercise. (2022). "Understanding Your Menstrual Cycle and How It Affects Your Workouts."
The Prevalence and Impact of Heavy Menstrual Bleeding (Menorrhagia) in Elite and Non-Elite Athletes
The female athlete triad: special considerations for adolescent female athletesNgo, J., & Jenkins, M. (2019). "Effects of the Menstrual Cycle on Sports Performance." Current Sports Medicine Reports, 18(7), 270–276.
