Have a Uterus? This is How Your Menstrual Cycle Affects Your Training Performance
A woman’s cycle is directly correlated with her performance in the gym- hands down.
Our hormones which change throughout the course of a monthhave a direct impact on our mood, cardiovascular endurance, hunger levels, energy and sleep. Even how well you handle stress varies throughout the month according to where you’re at in your cycle.
There are three cycles to a woman’s menstrual cycle — the follicular phase, ovulation and the luteal phase. Here’s what you need to know about all of them when it comes to fitness training.
Follicular Phase: Day 1-13⠀
This is the best time to make some gains in the gym and push yourself because estrogen is at its highest. Estrogen has a positive effect on mood, energy, and strength. The focus in your program during this phase should be on traditional strength and hypertrophy. Make sure to dedicate time to the bigger compound movements and prioritize lifting HEAVY with less reps and more weight. Also, eat carbs to support muscular development and growth.⠀
Ovulation: Around Day 14 ⠀
Estrogen is at its peak during ovulation which may increase chances of injury so prioritize warming up. You also get some testosterone highs when ovulating which some would argue make for the best time to set PR’s in the gym. If you add more calories to your overall diet when ovulating, make sure you’re adding from all macronutrient groups- not just carbs. Ovulation is a short lived phase before the body shifts into the luteal phase. ⠀
Luteal Phase: Day 14-28⠀
This is the time between ovulation and menstruation. This is when estrogen starts to drop and PMS symptoms start. Training load should be reduced and you should consider using moderate weights. Shift towards mixed style training, such as metabolic conditioning or circuit-style training to work on endurance. Remember, volume is your friend in the Luteal phase! Prioritize warming up- especially if you do plan on lifting heavy.
As your period finally ends and you shift back into the follicular phase, you can consider going back to focusing on building and implementing those more intense workouts. I have found adjusting my clients to work with their cycles throughout the month encourages more consistency with training and less burnout throughout the year.
Sustainability is key when it comes to seeing results and keeping them. Don’t fight against your body and force yourself to lift heavy all month leading to burnout and possibly injury. Instead, familiarize yourself with your cycle so you can work with your body harmoniously throughout the year.