Training Around Your Menstrual Cycle: What Science Says
For years, fitness advice largely ignored the menstrual cycle, treating training as if all bodies function the same way, every single day. But in recent years, there’s been a growing conversation around “cycle syncing”—the idea that adjusting your workouts based on hormonal fluctuations can optimize performance, recovery, and overall well-being. Some claim it’s a game-changer for female athletes and everyday lifters, while others argue that it’s overcomplicating things.
So, does your menstrual cycle really impact your training? Should you schedule your workouts based on different phases, or is it better to listen to your body on a day-to-day basis? And what’s actually happening in your muscles when you train during menstruation?
Let’s break it all down—what the research says, what really matters, and why flexibility in your approach is key.
Why Some Believe It Matters
Hormonal fluctuations throughout the menstrual cycle can significantly influence energy levels, strength, and recovery. Here's a detailed breakdown of the primary hormones involved and the scientific evidence supporting their effects on training:
1. Estrogen
Role in the Menstrual Cycle: Estrogen levels rise during the follicular phase, peaking just before ovulation, and then decline during the luteal phase.Mid Valley Fitness
Impact on Training:
Muscle Strength and Recovery: Elevated estrogen levels have been associated with enhanced muscle strength and improved recovery due to its anti-inflammatory properties.
Energy Levels: Increased estrogen can lead to heightened energy and motivation, potentially enhancing exercise performance.
2. Progesterone
Role in the Menstrual Cycle: Progesterone levels remain low during the follicular phase and rise during the luteal phase after ovulation.
Impact on Training:
Thermoregulation: Higher progesterone levels can elevate core body temperature, which may affect endurance performance and increase perceived exertion.
Catabolic Effects: Progesterone has been linked to catabolic processes, potentially leading to muscle protein breakdown and impacting muscle maintenance. MDPI
3. Luteinizing Hormone (LH) and Follicle-Stimulating Hormone (FSH)
Role in the Menstrual Cycle: LH and FSH regulate the reproductive processes, with LH surging to trigger ovulation.
Impact on Training:
Indirect Effects: While LH and FSH primarily govern reproductive functions, their influence on estrogen and progesterone levels indirectly affects energy, mood, and physical performance.
Muscle Protein Synthesis: A study published in Metabolites highlighted that estrogen plays a crucial role in regulating bioenergetics and protein metabolism, suggesting that menstrual cycle phases can influence muscle protein synthesis and strength. MDPI
Performance Variations: Research indicates that hormonal fluctuations can affect metabolism, energy levels, and recovery, particularly in endurance activities. Your Fertility
Individual Differences: It's important to note that responses to hormonal changes are highly individual. Some women may experience noticeable variations in performance and recovery throughout their cycle, while others may not observe significant differences.
Understanding these hormonal influences can help tailor training programs to align with individual menstrual cycles, potentially optimizing performance and recovery. However, due to the variability among individuals, it's essential to listen to one's body and adjust training accordingly.
Follicular Phase (Days 1–14, starting with menstruation)
Estrogen levels gradually rise.
Some studies suggest this phase may be optimal for strength training due to increased muscle recovery and anabolic potential.
Energy levels may improve as menstruation ends.
Ovulation (~Day 14)
A surge in estrogen and luteinizing hormone can lead to peak strength and power.
Some research suggests there may be an increased risk of ligament laxity, which could make injuries like ACL tears more likely.
Luteal Phase (Days 15–28, leading up to menstruation)
Progesterone rises, which can cause fatigue, water retention, and lower energy levels.
Some women experience increased muscle soreness and longer recovery times.
Cravings and mood fluctuations may affect motivation.
Because of these hormonal shifts, some argue that adjusting workouts accordingly—focusing on strength during the follicular phase and prioritizing lower-intensity work during the luteal phase—could improve performance and recovery.
Why Others Say It Doesn’t Matter as Much
While hormonal fluctuations do occur, individual experiences vary significantly. Not all studies agree on how much these changes actually impact training, and some suggest that external factors—such as sleep, stress, nutrition, and overall training consistency—play a much bigger role in performance than menstrual cycle timing.
Additionally, menstrual cycles are not always predictable. Stress, travel, illness, and lifestyle changes can all impact cycle length and timing, making it difficult to follow a structured plan based entirely on expected hormonal phases.
The Importance of Listening to Your Body
Rather than adhering to a rigid cycle-based training plan, the most effective approach may be to pay attention to how your body feels and adjust accordingly. Some days, you may feel strong and energized, while other days, fatigue and bloating might make high-intensity workouts less appealing.
Key takeaways:
If you feel strong, train hard—even if it's during a phase when you're “supposed” to be weaker.
If you're feeling fatigued or sore, adjust your intensity or focus on mobility and recovery.
Tracking your symptoms over time can help you recognize patterns and make informed decisions about your training.
What’s Happening to Your Muscles During Menstruation?
During menstruation, the body is shedding the uterine lining due to a drop in both estrogen and progesterone levels. These two hormones typically play a role in energy levels, recovery, and overall muscle function, so their decline can create noticeable changes in how you feel when training.
Here’s a closer look at what happens during this phase and how it might impact your workouts:
Increased Inflammation and Muscle Soreness
The body produces pro-inflammatory compounds called prostaglandins, which help the uterus contract to shed its lining. However, prostaglandins can also increase overall inflammation, potentially leading to increased muscle soreness and joint stiffness.
If you’ve ever felt like your muscles are tighter or that your usual warm-up doesn’t feel as effective, this could be why. A longer warm-up, mobility work, or lower-impact movement can help counteract this effect.
Lower Pain Tolerance
Research suggests that pain perception is heightened during menstruation due to increased prostaglandins and reduced estrogen levels. This means that movements that usually feel fine might seem more uncomfortable or require more effort.
Heavy lifting may feel tougher, not necessarily because you’re weaker, but because your brain processes discomfort differently during this phase.
Decreased Coordination and Neuromuscular Control
Some studies indicate that reaction times and neuromuscular coordination may be slightly reduced during menstruation. This could make complex, high-skill movements (like Olympic lifts or agility drills) feel harder or slightly off compared to other phases of the cycle.
However, this effect varies widely—some people notice no difference at all.
What This Means for Strength Training
Despite these physiological changes, muscle strength and performance are not necessarily lower during menstruation. Several studies have found that:
Maximal strength remains stable across the menstrual cycle, meaning there’s no major drop in force production during this phase.
Some individuals actually report feeling stronger, possibly due to a slight decrease in core body temperature, which can improve endurance and perceived exertion.
The biggest factor influencing performance is often how you personally feel, rather than the hormonal shifts themselves.
Key Takeaways
If you feel strong and energized, there’s no reason to hold back on strength training. Your body is still capable of handling heavy lifting.
If you feel more fatigued, sore, or less coordinated, adjusting your intensity or opting for a recovery-focused session (such as yoga, mobility work, or light cardio) may be beneficial.
The most important thing is to listen to your body rather than assuming you should avoid training just because of your cycle.
Listening to Your Body Matters Most
While science provides general guidelines on how the menstrual cycle might affect training, the reality is that every person experiences their cycle differently. Some people feel no difference in strength or endurance, while others struggle with fatigue, bloating, or cramps that make training feel harder. Because cycles can vary in length and symptoms, rigidly following a phase-based training schedule may not be realistic.
Instead, the best approach is to tune into how you feel each day. If you have the energy to push hard, go for it. If you're feeling drained, opt for a lower-intensity session, focus on mobility, or even take a rest day. Long-term progress comes from consistency, not forcing yourself through workouts when your body is signaling that it needs rest.
Sample Workout Plan Based on Menstrual Cycle Phases
If you want to roughly align your workouts with your cycle while still allowing flexibility, here’s a general guide:
Follicular Phase (Days 1–14, starting with menstruation)
If energy is high: Strength training with compound lifts, progressive overload, HIIT.
If feeling fatigued/cramping: Lower-intensity strength work (e.g., bodyweight or machines), moderate-intensity cardio, mobility drills.
Example Workout (All 3 Planes of Movement)
Sagittal Plane: Squats – 4 sets of 6–8 reps
Frontal Plane: Lateral lunges – 3 sets of 10 reps per leg
Transverse Plane: Landmine or cable rotational press – 3 sets of 10 reps per side
Sagittal Plane: Romanian deadlifts – 3 sets of 8–10 reps
Transverse Plane: Dead bug with a cross-body reach – 3 sets of 12 reps per side
Ovulation (~Day 14, mid-cycle, peak strength phase)
Best for: Heavy lifting, PR attempts, explosive power exercises.
Example Workout (All 3 Planes of Movement)
Sagittal Plane: Deadlifts – 5 sets of 3–5 reps
Frontal Plane: Lateral step-ups – 3 sets of 8 reps per leg
Transverse Plane: Rotational medicine ball throw – 3 sets of 5 reps per side
Sagittal Plane: Overhead press – 4 sets of 6–8 reps
Transverse Plane: Cable or banded Pallof press – 3 sets of 10 reps per side
Luteal Phase (Days 15–28, leading up to menstruation)
If energy is good: Moderate strength training, steady-state cardio.
If feeling fatigued or bloated: Focus on lighter weights, yoga, or walking.
Example Workout (All 3 Planes of Movement)
Sagittal Plane: Goblet squats – 3 sets of 10–12 reps
Frontal Plane: Dumbbell lateral lunges – 3 sets of 8 reps per side
Transverse Plane: Kettlebell or cable woodchopper – 3 sets of 10 reps per side
Sagittal Plane: Dumbbell rows – 3 sets of 8–10 reps
Frontal Plane: Step-ups with lateral knee drive – 3 sets of 12 reps per leg
Optional: Walking or incline treadmill – 20–30 min
Regressed Workout for Days with Bad Cramps or Low Energy
If cramps, fatigue, or bloating make lifting difficult, here’s a gentler alternative that still includes all three planes:
Sagittal Plane: Deep breathing and mobility work (e.g., cat-cow, child’s pose) – 5 min
Frontal Plane: Bodyweight lateral squats – 2 sets of 10 reps per side
Transverse Plane: Seated rotational stretch or thoracic rotations – 2 sets of 10 reps per side
Sagittal Plane: Glute bridges – 2 sets of 12 reps
Frontal Plane: Side-lying leg raises – 2 sets of 10 reps per leg
Optional: Gentle yoga or a short walk
The key takeaway? There’s no perfect formula—only what works for you. Honor how you feel, train accordingly, and stay consistent over time for the best results.
Rather than structuring an entire workout regimen around your menstrual cycle, a more practical approach is to be flexible and responsive to how you feel. While hormonal changes can play a role in energy levels and recovery, other lifestyle factors are just as—if not more—important.
Train hard when you can, scale back when needed, and remember that consistency over time matters more than trying to optimize every phase of your cycle.
Hope that helps,
Happy Exercising!
Robyn
References:
https://conexiant.com/endocrinology/articles/muscle-protein-synthesis-not-influenced-by-menstrual-cycle-phase/?utm_source