The menstrual cycle affects far more than just hormonal balance; it also has a profound influence on energy levels, recovery time, and overall athletic performance. Research has shown that women can adapt their training to align with the phases of their cycle to optimise results, reduce the risk of injury, and improve recovery times (Sims & Yeager, 2016). By understanding how hormonal fluctuations affect the body, women can structure their workouts for maximum efficiency and well-being.
The Four Phases of the Menstrual Cycle and Training Recommendations
Just as with nutrition, the menstrual cycle’s four phases—menstrual, follicular, ovulatory, and luteal—influence how your body responds to exercise. Below, we explore the ideal types of training for each phase, supported by scientific evidence.
1. Menstrual Phase (Days 1–5)
What’s Happening: Hormone levels (oestrogen and progesterone) are at their lowest. Many women experience fatigue, cramps, and reduced motivation. However, exercise during this phase can help alleviate symptoms by improving circulation and releasing endorphins (Daley, 2009).
Training Recommendations:
Light to Moderate Exercise: Focus on low-impact activities like walking, yoga, or gentle cycling to reduce cramping and improve mood.
Strength Training: If energy levels allow, light strength training can help maintain consistency without overloading the body.
Rest and Recovery: Listen to your body. If fatigue is overwhelming, prioritise recovery to avoid overtraining.
Example 45-Minute Session:
Warm-Up (5 minutes): Gentle dynamic stretches and light walking or cycling.
Strength Circuit (25 minutes): Perform between 3 and 5 sets of the following with 2-3 minutes rest between each circuit:
Bodyweight squats (12 reps)
Light dumbbell chest press (12 reps)
Light dumbbell seated rows (12 reps)
Plank hold (30 seconds)
Cool Down (15 minutes): Gentle yoga stretches focusing on the hips, lower back, and hamstrings.
Scientific Support: Exercise during menstruation has been linked to a reduction in PMS symptoms, including mood swings and pain (Daley, 2009). However, fatigue can reduce performance, so intensity should be adjusted accordingly.
2. Follicular Phase (Days 6–14)
What’s Happening: Oestrogen levels begin to rise, promoting better energy, endurance, and muscle recovery. Insulin sensitivity is also improved, allowing the body to use carbohydrates more efficiently for fuel (De Jonge et al., 2001).
Training Recommendations:
High-Intensity Workouts: This is the best time for activities like HIIT (high-intensity interval training), sprints, and circuit training.
Strength Training: Oestrogen’s protective effect on muscle and tendons makes this an excellent phase for building strength through resistance exercises (Reis et al., 1995).
Endurance Training: Your body’s ability to sustain longer workouts is enhanced, making this a great time for running, swimming, or cycling.
Example 45-Minute Session:
Warm-Up (5 minutes): Dynamic stretches and light jogging.
HIIT Circuit (30 minutes): Perform 3 rounds of:
30 seconds sprint/90 seconds rest (5 rounds)
Barbell lunges (10 reps per leg)
Assisted Push-ups (12 reps)
Kettlebell swings (15 reps)
Cool Down (10 minutes): Stretching and foam rolling for major muscle groups.
Scientific Support: Studies suggest that rising oestrogen levels improve muscle recovery and performance during this phase, making it ideal for progressive overload and more intense sessions (Sims & Yeager, 2016).
3. Ovulatory Phase (Days 15–17)
What’s Happening: Oestrogen peaks, and testosterone levels briefly rise, enhancing strength, power, and confidence. This phase is often associated with increased physical performance.
Training Recommendations:
Strength and Power Training: Use this phase to focus on heavy lifts, explosive movements, and plyometrics.
Team Sports and Competitions: Many women report feeling more motivated and energetic, making this an ideal time for competitive activities.
Endurance Workouts: Maintain or slightly increase intensity for long-distance runs, rides, or swims.
Example 45-Minute Session:
Warm-Up (5 minutes): Dynamic warm-up with mobility drills (e.g., leg swings, arm circles).
Strength and Power Circuit (30 minutes): Perform 3 to 5 sets of:
Deadlifts (6-8 reps)
Box jumps (10 reps)
Pull-ups or assisted pull-ups (6-8 reps)
Medicine ball slams (12 reps)
Cool Down (10 minutes): Static stretches focusing on the lower back, hamstrings, and shoulders.
Scientific Support: A surge in luteinising hormone and oestrogen during ovulation is associated with improved physical performance, particularly in high-power activities (Julian et al., 2017). However, there may be a slightly increased risk of ligament injuries due to hormonal effects on connective tissues (Hewett et al., 2006).
4. Luteal Phase (Days 18–28)
What’s Happening: Progesterone rises, increasing core body temperature and metabolic rate. Some women may feel bloated, fatigued, or less motivated, particularly in the latter part of this phase (Howe et al., 1993).
Training Recommendations:
Moderate-Intensity Cardio: Opt for steady-state cardio like jogging, cycling, or rowing.
Functional Training: Focus on mobility work, core stability, and lighter resistance training to support joint health.
Recovery Sessions: Incorporate yoga, Pilates, or stretching to reduce tension and prepare for the next cycle.
Manage Cravings: Use exercise as a tool to stabilise mood and reduce PMS symptoms.
Example 45-Minute Session:
Warm-Up (5 minutes): Gentle jogging and dynamic stretches.
Functional Circuit (30 minutes): Perform 3 sets of:
Goblet squats with a dumbbell (12 reps)
Plank shoulder taps (20 reps)
Glute bridges (15 reps)
Bird-dogs (10 reps per side)
Cool Down (10 minutes): Yoga poses like child’s pose, cat-cow, and seated forward fold.
Scientific Support: Progesterone’s effects on energy and mood can make high-intensity workouts less effective during this phase. Instead, moderate activity has been shown to reduce PMS symptoms and improve emotional well-being (Daley, 2009).
General Tips for Training During Your Cycle
Track Your Cycle: Use apps or calendars to monitor your phases and adjust your training plan accordingly.
Hydration: Hormonal fluctuations can affect hydration levels, particularly during the luteal phase. Drink plenty of water with added electrolytes to support recovery and performance.
Listen to Your Body: Fatigue, cramps, or mood changes are signals to modify intensity or focus on recovery/mobility.
Focus on Recovery: Incorporate adequate rest, stretching, and sleep to maximise the benefits of your workouts throughout the month.
Nutrition Matters: Align your diet with your cycle to complement your training efforts (see our corresponding blog on cycle-specific nutrition).
Key Takeaways
Adapting your training to the phases of your menstrual cycle can lead to improved performance, better recovery, and a reduced risk of injury. Understanding the relationship between hormones and exercise empowers you to work with your body, not against it. Whether you’re focusing on strength, endurance, or recovery, tailoring your workouts to your cycle ensures you’re always training in the most effective and sustainable way possible.
By combining this knowledge with consistent tracking and self-awareness, you can optimise your fitness routine and feel more in control of your health and performance every step of the way. Remember, your body is going through an enormous number of changes throughout your cycle and, as such, it's vital that you're adapting your nutrition and training to get the best out of yourself without increased risk of injury, loss of motivation or increasing impact of symptoms.
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