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!