How Women’s Menstrual Cycle Affects Her Performance in the Gym
Did you know: A woman’s cycle is directly correlated with her performance in the gym? ⠀
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. ⠀
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 ⠀
Hormonally during this phase. Estrogen is at its peak 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. Volume is your friend in the Luteal phase.
As your period finally ends and you shift back into the follicular phase, you can go back to focusing on building and implementing those more intense workouts with a focus on higher carb/refeed days in hopes of putting on muscle mass and making some gains.⠀
My new program SYNC (for her) is out and available NOW!
It’s a 12-week program geared specifically towards the ladies designed to optimize your workouts with your natural menstrual cycle. All ages welcome! Limited spaces available! Inquire HERE of if you have questions, feel free to reach out to me.⠀