The menstrual cycle influences various aspects of a woman’s physiology and understanding and embracing these natural fluctuations can empower you to tailor your fitness routine to optimise performance and well-being. While you can adapt your routine to suit your menstrual cycle, you can still push as hard as your body allows you throughout the different phases of your cycle. In this blog post, we’ll explore the concept of weight training in sync with your menstrual cycle, offering insights on how to adapt your workouts for greater efficiency and overall health.

Menstrual phase (days 1-5)

This phase of your cycle involves menstruation (bleeding) and can be a time of lower energy, stomach pains and other period symptoms. While you can still train during this time, prioritising rest and recovery at this stage of your cycle is something to consider. Light activity like non-intense cardio, walking or yoga are recommended throughout this stage of the cycle and are actually said to help with stomach cramps and other symptoms.

follicular phase (days 6-14)

During this phase of your cycle, hormone levels, including oestrogen and testosterone, begin to rise. As a result, energy levels will increase and you will start to see improved muscle recovery. This means that this stage of your cycle is great for intense strength training, HITT and cardio.

Ovulation (days 15-17)

This is when hormone levels are at their highest, leading to enhanced strength, coordination, recovery and overall performance. This is the best time to push your limits, challenge yourselves and hit those PBs.

luteal phase (days 18-28)

During this stage of your cycle, your hormone levels begin to fluctuate. Some women may experience increased fatigue, sensitivity or mood swings. Therefore, you may wish to adjust intensity to suit you and switch your focus to consistency, instead of pushing yourself too hard.

tips for training throughout your menstrual cycle

listen to your body

Pay attention to how you feel each day and adjust your workout intensity accordingly, prioritising recovery.

nutritional support

Ensure proper nutrition, with a focus on nutrient-dense foods to support energy levels and recovery. Keep your protein up and keep hydrated!

mind-body connection

Incorporate activities like yoga, light cardio or getting your steps in to promote mental well-being and to reduce stress, especially during your luteal phase. Try to incorporate some form of activity into each stage of your cycle.

Embracing the natural ebb and flow of your menstrual cycle can be a powerful tool for optimising your weight training routine. By aligning your workouts with your body’s hormonal changes, you can maximise strength, improve performance, and enhance overall well-being. Remember, everyone’s body is unique, so take the time to observe and understand how your own cycle influences your fitness journey.