The idea of tailoring exercise regimens around the menstrual cycle has gained considerable attention in recent years.
This concept stems from the physiological changes that occur throughout the cycle, potentially influencing exercise performance, recovery, and overall well-being. Understanding how hormonal fluctuations affect the body can help in optimising training and improving fitness outcomes for women.
Understanding the Menstrual Cycle
The menstrual cycle typically lasts between 21 to 35 days and can be divided into four phases:
- Menstrual Phase (Days 1-5): This is when menstruation occurs. Hormone levels (oestrogen and progesterone) are at their lowest.
- Follicular Phase (Days 6-14): Oestrogen levels gradually rise, peaking just before ovulation. This phase ends with ovulation.
- Ovulatory Phase (Around Day 14): A brief period (24-48 hours) where an egg is released, and oestrogen levels remain high.
- Luteal Phase (Days 15-28): Progesterone levels rise and dominate, while oestrogen levels are moderately elevated before both hormones drop sharply at the end of the phase.
These hormonal fluctuations impact various aspects of physiology, such as energy metabolism, muscle function, thermoregulation, and mood, which may influence the body’s response to different types of exercise.
Aligning Training with Your Cycle
- Menstrual Phase (Days 1–5)
- Follicular Phase (Days 6–14)
- Ovulatory Phase (Around Day 14)
- Luteal Phase (Days 15–28)
During menstruation, both oestrogen and progesterone levels are at their lowest, which can lead to symptoms such as fatigue, cramps, and reduced motivation. These hormone fluctuations, along with menstruation-related discomfort, may make intense training more challenging for some individuals.
Light to moderate-intensity activities, such as yoga, walking, or low-impact cardio, are often recommended during this phase. However, the impact of menstruation on performance varies significantly among individuals, with some feeling capable of maintaining their usual workout intensity.
Interestingly, a study by Tenan et al. (2016) showed that neuromuscular control is not significantly affected during menstruation, suggesting that strength training can still be effective if symptoms are manageable.
The follicular phase is characterised by rising oestrogen levels, which are associated with increased pain tolerance, enhanced muscle recovery, and potentially greater muscle-building capacity.
This phase is often considered optimal for physical performance. The higher oestrogen levels boost glycogen storage, potentially enhancing endurance and high-intensity workouts. As a result, this period is ideal for strength training, power-focused exercises, and high-intensity interval training (HIIT).
A meta-analysis by Sung et al. (2014) found that exercise performance, especially in endurance sports, tends to improve during the follicular phase due to the anabolic effects of oestrogen. Additionally, research by Romero-Moraleda et al. (2019) suggests that resistance training during this phase may yield greater strength gains.
Oestrogen levels peak around ovulation, enhancing muscle function and recovery. This can create a window for peak performance in terms of strength and power. However, the increase in oestrogen can also lead to greater joint laxity, which may raise the risk of ligament injuries.
While activities involving high-intensity bursts or heavy lifting may be beneficial, it is essential to maintain proper form and focus on injury prevention.
Research by Bell et al. (2020) indicates that women may experience peak muscle strength around ovulation, though they are also at a higher risk for ACL injuries, underscoring the importance of caution during high-impact activities.
During the luteal phase, progesterone becomes the dominant hormone, leading to physiological changes such as increased body temperature, fluid retention, and potential mood fluctuations.
The metabolic rate may also rise slightly. These factors can lead to reduced endurance and higher perceived exertion, making intense workouts more challenging for some individuals. Moderate-intensity exercises like steady-state cardio, lower-weight resistance training, or flexibility and mobility-focused activities may be more appropriate during this phase. Recovery workouts and lighter activities should also be considered.
A study by Julian et al. (2017) supports the idea of reducing exercise intensity during the luteal phase, as it is associated with decreased exercise capacity and increased perceived effort. However, McNulty et al. (2020) highlight that the impact of the luteal phase on performance can vary widely between individuals.
Benefits of Cycle-Syncing Your Training
Improved Performance – By working with your body’s natural hormonal rhythms, you can tap into periods of peak performance and strength gains during the follicular and ovulation phases.
Better Recovery – Syncing training with your cycle helps prevent overtraining and injury by encouraging rest during phases of lower energy, like the luteal and menstrual phases.
Enhanced Well-Being – Tailoring workouts to your cycle can improve mood and reduce the negative effects of PMS, such as fatigue and irritability. Exercise, when properly aligned with the menstrual cycle, can even help alleviate symptoms like cramps and bloating.
Sustainable Progress – Adapting your training approach based on where you are in your cycle helps maintain consistent progress, avoiding burnout during lower energy phases and maximising gains during peak phases.
Individual Variations: Listening to Your Body
It’s important to recognise that everyone’s cycle is different. Some women feel energised during their period, while others may feel sluggish in the days leading up to it. Factors such as stress, sleep, and nutrition can also influence how you experience each phase of the cycle.
Tracking your cycle using an app or journal can help you observe patterns in your energy, strength, and mood. This data will guide you in making better decisions about your training intensity and scheduling.
Conclusion
Training around the menstrual cycle offers an evidence-based approach to optimise performance, recovery, and overall fitness outcomes. The menstrual cycle’s hormonal fluctuations impact various aspects of physical performance, and tailoring workouts to these phases can help maximise benefits.
However, the highly individualised nature of these effects means that any approach should be flexible and personalised. Listening to one’s body and adjusting training plans accordingly remains the most important aspect of effective training.
References
Tenan, M.S., Hackney, A.C. and Griffin, L., 2016. Maximal force and tremor changes across the menstrual cycle. European journal of applied physiology, 116, pp.153-160.
Sung, E., Han, A., Hinrichs, T., Vorgerd, M., Manchado, C. and Platen, P., 2014. Effects of follicular versus luteal phase-based strength training in young women. Springerplus, 3, pp.1-10.
Romero-Moraleda, B., Del Coso, J., Gutiérrez-Hellín, J., Ruiz-Moreno, C., Grgic, J. and Lara, B., 2019. The influence of the menstrual cycle on muscle strength and power performance. Journal of human kinetics, 68(1), pp.123-133.
Bell, D. R., Myrick, K. M., Blackburn, J. T., & Padua, D. A. (2020). The effect of menstrual-cycle phase on lower-extremity mechanics during plyometric exercise. Journal of Athletic Training, 55(3), 237-245.
McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., … & Hicks, K. M. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: A systematic review and meta-analysis. Sports Medicine, 50(1), 181-201.
