There is emerging evidence that suggests hormones during our menstrual cycles can impact strength and endurance performance. I personally have never tailored my training to this, but I am a firm believer in basing your training on how you feel (to an extent) and as you become more experienced you will know when to hit the gas or pump the breaks on certain types of training. This may give you some insight.

CYCLE PHASES

Day 1 starts on the first day of period

Lasts 24-38 days

Two main hormones = Estrogen & Progesterone

DAY 1 – (16-23): FOLLICULAR PHASE

Time between the first day of period & ovulation (estrogen rises)

HORMONES:

Estrogen = good mood, energy & strength, faster recovery

TRAINING CONSIDERATION:

traditional strength & hypertrophy training sets 3-8 + high intensity cardio

DAY 1 – (3-6): MENSTRUATION

Shedding of the uterine lining

HORMONES:

Estrogen & progesterone low

TRAINING CONSIDERATION:

Low energy, light to moderate exercise

DAY 14-21 + 3 DAYS: OVULATION

Egg drops & ready to be fertilized

HORMONES:

Increase in testosterone

TRAINING CONSIDERATION:

High strength, can be a great time for lifting PR’s

DAY (16-23) – BEGIN PERIOD: LUTEAL

Between ovulation & before menstruation (body preparing for possible pregnancy)

HORMONES:

Estrogen & progesterone are low to start then progesterone peaks & drops

TRAINING CONSIDERATION:

Reduce overall training load: circuit style training or met cons vs heavy strength focus

BACK TO MENSTRUATION

Can leave us feeling drained, and harder to recover – light to moderate exercise depending on how you’re feeling.

MENSTRUAL 1 week lighter, recovery-based work

FOLLICULAR PHASE 2 weeks hard & heavy

LUTEAL PHASE 1 week met con-focused/ moderate weight

This is also a style of periodization!