From my experience of being a personal trainer for women, very little of us understand how their cycle can affect exercise, and this often causes demotivation and frustration. Hormones play a crucial role in how women respond to exercise, impacting everything from energy levels to muscle recovery and fat metabolism. Understanding how hormonal fluctuations affect performance can help women optimize their workouts and overall fitness progress.
The Menstrual Cycle and Exercise Performance
The menstrual cycle, which typically lasts around 28 days, is divided into four phases:
Menstrual Phase (Days 1-5)
What’s Happening: Estrogen and progesterone levels are at their lowest, leading to potential fatigue and lower energy levels.
Best Workouts: Light to moderate exercise like walking, yoga, or low-intensity strength training can help ease cramps and improve mood. However, women who feel strong can still perform regular workouts.
2. Follicular Phase (Days 6-14)
What’s Happening: Estrogen levels begin to rise, boosting energy, mood, and strength. Testosterone also increases slightly, enhancing muscle-building potential.
Best Workouts: This is an ideal time for high-intensity workouts, including strength training, HIIT, and endurance activities, as recovery is typically faster.
3. Ovulation (Around Day 14)
What’s Happening: Estrogen peaks, leading to increased energy and strength. Some women may experience increased motivation and performance.
Best Workouts: Strength and power-focused workouts (such as heavy lifting or sprinting) can be particularly effective during this time.
4. Luteal Phase (Days 15-28)
What’s Happening: Progesterone levels rise, and estrogen declines, leading to potential fatigue, water retention, and reduced strength.
Best Workouts: Moderate-intensity workouts such as steady-state cardio, lower-intensity strength training, and flexibility exercises are beneficial. Prioritizing recovery and listening to the body is key.
Hormonal Changes Beyond the Menstrual Cycle
Pregnancy and Exercise
Increased progesterone and relaxin levels lead to joint laxity, making flexibility exercises beneficial while requiring extra caution with high-impact movements.
Strength training and low-impact exercises such as swimming and prenatal yoga can help maintain fitness and reduce discomfort.
Menopause and Fitness
Estrogen declines, leading to reduced muscle mass, slower metabolism, and potential bone density loss.
Strength training becomes even more crucial to maintain muscle and bone health.
Recovery may take longer, so adequate rest and lower-impact activities like swimming, Pilates, and walking can be beneficial.
So how can we optimize exercise based on our hormones?
Track your cycle: Apps or journals can help you identify patterns in your energy levels and adjust workouts accordingly.
Listen to your body: Some women may feel great throughout their cycle, while others need to modify intensity.
Prioritize nutrition and recovery: Protein intake, hydration, and sleep are crucial for managing hormonal fluctuations.
Lastly, adjust expectations: Performance may vary throughout the month, and that’s okay. The key is consistency and long-term progress.
If you’re looking for help with your health and wellness I’m currently taking clients on both 1 to 1 sessions and group sessions also based in The Gym Newbridge or The Gym Monasterevin.
For more information/advice contact me below
Email – Rachelcoept@gmail.com
Instagram – rachelcoe_
