Best time of the month for strength gains?
To try to make a varied and complicated topic short and simplified, here’s a risky (not 100% accurate for everyone) graphic to say:
The second half of the follicular phase (from the end of the period and up to ovulation) is when women can typically push the hardest, produce more force, recover faster and make greater strength gains.
From five days prior to the start of the period, and until the end it, is when they are likely to be less coordinated and more easily fatigued.
During the period itself, some women cannot train at all, some train as usual, and many are at lower capacity. So the best prescription is to keep a good diary.
If you have periods, do you train with this in mind? Let me know here.
Header image from Jennis
Graphic adapted from Clue
Sources:
Sung E, Han A, Hinrichs T, Vorgerd M, Manchado C, Platen P. Effects of follicular versus luteal phase-based strength training in young women.
Wikström-Frisén L, Boraxbekk CJ, Henriksson-Larsén K. Effects on power, strength and lean body mass of menstrual/oral contraceptive cycle based resistance training. Journal of Sports Medicine and Physical Fitness.
Reis E, Frick U, Schmidtbleicher D. Frequency variations of strength training sessions triggered by the phases of the menstrual cycle. International journal of sports medicine.