Training throughout your menstrual cycle can present unique challenges, but learning to work with your body, rather than against it, is key to maintaining progress and achieving your fitness goals.
This blog will dive into the symptoms you might face during different phases of your cycle and provide practical, science-backed solutions.
By doing so, you’ll not only continue training effectively but also gain better results without the frustration of feeling like you’re working against your physiology.
It can feel like a lonely place but remember, you are one of many whoo face difficulties but training is a growing entity, as more and more females begin the training journey, we’re going to uncover even more solutions, you are literally helping develop the methods!
Understanding Your Menstrual Cycle Phases
1. Menstrual Phase (Days 1-5)
* Hormones: Low oestrogen and progesterone.
* What you might feel: Fatigue, cramps, bloating, and general discomfort.
* Key challenge: Lack of motivation, energy dips, and physical discomfort.
* Training potential: Recovery-focused with lighter intensity.
2. Follicular Phase (Days 6-14)
* Hormones: Rising oestrogen levels, increasing energy.
* What you might feel: Higher energy, motivation, and confidence.
* Key challenge: Maximising the potential of this phase without overtraining.
* Training potential: Prime time for strength and hypertrophy.
3. Ovulation Phase (Day 14)
* Hormones: Oestrogen peaks with a surge of testosterone.
* What you might feel: Heightened energy, strength, but sometimes increased tension or anxiety.
* Key challenge: Managing the higher risk of injury.
* Training potential: High-intensity work and personal bests.
4. Luteal Phase (Days 15-28)
* Hormones: Rising progesterone, decreasing oestrogen.
* What you might feel: Mood swings, cravings, bloating, reduced energy.
* Key challenge: Staying motivated despite fatigue and fluctuating mood.
* Training potential: Endurance, technique work, deload.
Some of the Common issues and some Solutions.
1. Menstrual Phase: Physical Discomfort and Low Energy
Problem: During your period, symptoms like cramps, bloating, and fatigue make it hard to feel motivated, especially for high-intensity sessions. The drop in oestrogen can also leave you feeling less resilient, both mentally and physically.
Suggested Solutions:
* Lower the intensity: This is the time to embrace a gentler approach. Focus on low-intensity steady-state (LISS) cardio, mobility work, or higher-rep strength training (think 8-12 reps). This keeps blood flowing, which can alleviate cramps, without overtaxing your body.
* Core-friendly modifications: Avoid movements that engage your core heavily if bloating or cramps are particularly bad. Instead, opt for movements like bodyweight squats, hip thrusts, or light resistance band work, which won’t aggravate bloating but still keep your muscles active.
* Reduce weight but maintain form: If you do want to lift, dial back on the weight by 10-15%, focusing on perfecting form. You can turn this into a form or technique week, especially if you have a technical lift you’re working on like snatches or cleans.
* Heat therapy: Before hitting the gym, use a heating pad on your abdomen to help ease cramps. Gentle stretching can also reduce discomfort before lifting.
2. Follicular Phase: Managing Energy Surges Without Burnout
Problem: As oestrogen rises, you’ll feel stronger, more motivated, and ready to push hard in your workouts. However, the temptation to go all-out daily can increase the risk of burnout or injury if you’re not careful.
Suggested Solutions:
* Strength-focused training: This is the time to focus on heavy lifting and progressive overload. Increase the intensity by incorporating compound lifts (like deadlifts, squats, bench presses) in lower rep ranges (3-6 reps). These will maximise your power output, as your muscles are primed for strength gains.
* Exploit high-volume training: Since your recovery capacity is enhanced during this phase, it’s a great time to introduce high-volume hypertrophy work. Think about supersets, drop sets, and circuits that elevate the intensity without wearing you out.
* Push for PRs cautiously: Your energy and strength are peaking. In this phase try to avoid overtraining or injury.
* Mind recovery: Despite feeling invincible, make sure you’re getting adequate recovery—sleep is key to replenishing your body for the next session. Also, use active recovery methods like swimming or mobility sessions to avoid stiffness.
3. Ovulation Phase: Injury Risk and Anxiety
Problem: The hormonal surge during ovulation, while great for strength and energy, can sometimes make you feel jittery or anxious. Additionally, increased joint laxity due to hormonal fluctuations can increase injury risk.
Suggested Solutions:
* Focus on high-intensity, short-duration workouts: Capitalise on the energy spike by focusing on high-intensity interval training (HIIT), explosive movements, or plyometric work. These short, sharp bursts of activity will leave you feeling accomplished without taxing your mental state too much.
* Strength testing with caution: If you’re aiming for new personal bests, make sure you’ve warmed up thoroughly, and avoid going for PRs on lifts that require a lot of joint stability (such as overhead lifts). Pay extra attention to your form and avoid excessive volume.
* Body awareness: Given the increased laxity in ligaments and tendons during ovulation, be mindful of joint positions during dynamic movements. This isn’t the best time to experiment with new or risky exercises that require a lot of joint stability.
* Mindfulness techniques: If you’re feeling more anxious during this phase, add 5-10 minutes of breathing exercises or meditation post-workout. These can help calm your mind and lower stress hormone levels.
4. Luteal Phase: Mood Swings, Cravings, and Motivation Drops
Problem: The luteal phase can be mentally and physically challenging—higher progesterone often leads to fatigue, mood swings, bloating, and increased cravings, making it hard to stick to your usual routine.
Suggested Solutions:
* Dial back intensity: Shift your focus from heavy lifting to more endurance-based work or technique-focused training. Swap heavy squats for lighter-weight, higher-rep sets (10-15 reps) or focus on skill development in compound movements like the clean or snatch.
* Incorporate enjoyable workouts: When motivation dips, stick to activities you genuinely enjoy. Try circuit training, swimming, yoga, or a fun fitness class. The goal is to keep moving while reducing the mental and physical stress of training.
* Combat cravings with balance: Address cravings by incorporating healthy, satiating foods like nuts, seeds, and complex carbohydrates. Make sure your meals contain a balance of protein, fats, and carbs to stabilise blood sugar levels and reduce the likelihood of bingeing on sweets.
* Deload and recovery: Consider a deload week during this phase, where you reduce your training volume and intensity by about 30-50%. Use this time to focus on mobility, flexibility, and recovery work like foam rolling or massage to help your body recharge.
Long-Term Strategies for Syncing Your Training with Your Cycle
1. Track your cycle: Use apps like Flo, Clue, or FitrWoman to track your cycle and log how you feel during each phase. This will help you predict energy dips or peaks and adjust your training ahead of time.
2. Periodisation with your cycle: Plan your toughest training during the follicular phase and ovulation, while reserving the menstrual and luteal phases for lower-intensity work or recovery. This helps maintain progress without overloading your body.
3. Holistic recovery focus: Prioritise sleep, nutrition, and hydration throughout your cycle, but particularly during the luteal and menstrual phases. Your body’s ability to recover is slightly impaired at these times, so adding supplements like magnesium or increasing hydration can help improve sleep and reduce cramping.
As you can see, it’s not a easy subject and there’s lots to consider, now… DON’T BE OVERWHELMED!! The key here is to listen to the body and then adjust IF you find some of these symptoms exist!
Learning to adjust your training based on the phases of your menstrual cycle will allow you to work with your body’s natural rhythms instead of pushing against them. By addressing common challenges and tailoring your approach, you’ll not only improve your gym performance but also experience greater consistency, reduced injury risk, and enhanced overall wellbeing.
Remember, fitness is a long-term game, and by respecting your body’s natural changes, you’ll sustain progress for the long haul.
OC
Founder- Priority 6 www.p6gym.co.uk
Head Coach- The OC Method
Author- Build The Chain
Life Longer Learner
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