How to train around your menstrual cycle

The ebb and flow of estrogen and progesterone changes how women feel and perform throughout the month. There is no need to exclude any type of training completely.

Bear in mind that every woman experiences their cycle differently so these are generalisations. For those of us with a menstrual cycle, it is best to track it alongside our training, using an app, or pen and paper.

The Follicular Phase

Days 1-6 (approximately)

Periods can be completely pain-free, or very painful, or anything in between. 

In this phase, do as much as you can: if you have no pain, carry on with your training as planned. If you have heavy cramps, move easy, e.g. go for a hike. When the cramps stop you’ll be ready to train with intensity. 

Days 7-14 (approximately)

As we head out of the period and towards ovulation, the rise of estrogen gives us a confident, ’let’s do this’ attitude. It is common to feel very motivated to train.  

In this phase we get the best results from strength and power training. We feel less pain, we recover faster and we can make more gains than any other time in the cycle. 

However research also shows that we are more prone to tendon and ligament injuries in this phase, so it pays to warm up well. 

The Luteal Phase 

Days 15-23 (approximately)

After ovulation, the rise of progesterone puts us in a more relaxed mood. (Progesterone calms the nervous system.) 

Our body switches to burning fat for energy.

According to some research, low intensity steady state workouts will feel best in this phase, while high intensity workouts will feel harder.

Our basal body temperature rises a little, which may cause some discomfort. 

We can carry on strength training, it may be harder to keep last week’s intensity, and recovery will be slower.

Days 24-28 (approximately)

Our mood starts to drop. This can bring carbohydrate cravings (to lift ourselves up), especially as we get closer to day 28. 

We may be less coordinated, so skill work can be harder. 

N.B.

I found that a lot of the research on this issue is inconclusive and some of it is conflicting. So the best way to find out what works for you is to keep a diary and compare how you feel month to month.

The menstrual cycle and your training - image adapted from www.helloclue.com