Training for Strength Through the Menstrual Cycle: A Guide to Improving Performance

Training for Strength Through the Menstrual Cycle: A Guide to Improving Performance

Strength training is an essential part of overall health and wellbeing, but did you know that your menstrual cycle can influence your performance, recovery, and energy levels? By understanding how hormonal fluctuations impact your body, you can tailor your training to optimise results, reduce fatigue, and feel stronger throughout the month.

Understanding the Menstrual Cycle and Strength Training

The menstrual cycle typically lasts between 21 to 35 days and is divided into four main phases:

1. Menstrual Phase (Days 1-5) – The start of the cycle, when the uterine lining sheds.

2. Follicular Phase (Days 1-14) – Estrogen levels rise as the body prepares for ovulation.

3. Ovulation Phase (Around Day 14) – The peak of estrogen and a surge in luteinizing hormone (LH) trigger ovulation.

4. Luteal Phase (Days 15-28) – Progesterone increases, and the body prepares for a possible pregnancy.

Each phase has different effects on strength, endurance, and recovery. Here's how to adjust your training accordingly:

Menstrual Phase: Low Energy, Focus on Recovery

• Symptoms such as cramps, fatigue, and low energy levels are common.

• Prioritise low-impact strength work (Ie Pilates & Yoga), mobility exercises, or light resistance training.

• Hydration and proper nutrition are key for recovery.

• Listen to your body—some people may feel fine training at normal intensity, while others may need to scale back.

Follicular Phase: Peak Strength and Performance

• Estrogen levels rise, leading to increased muscle recovery and energy levels.

• This is the best time for high-intensity strength training, heavy lifting, running, and progressive overload.

• Studies suggest that muscle-building potential is highest during this phase.

• Take advantage of this period by incorporating compound movements like squats, deadlifts, and bench presses.

Ovulation Phase: Max Power Output but Higher Injury Risk

• Estrogen reaches its peak, which can enhance power output and neuromuscular performance.

• This is a great time for max strength efforts but be cautious—higher estrogen levels may increase ligament laxity, which can slightly elevate injury risk.

• Warm up thoroughly and be mindful of form, especially in explosive movements.

Luteal Phase: Strength Maintenance and Adjustments

• Progesterone rises, leading to increased core temperature, fatigue, and reduced recovery capacity.

• Strength and endurance may feel slightly lower, so adjust training intensity accordingly.

• Focus on moderate weights, more recovery time, and lower reps if needed.

• Prioritise hydration, sleep, and proper nutrition to support performance.

Tips for Training Through Your Cycle

• Track Your Cycle: Use apps like Clue, Flo, calendars or a simple journal to identify trends in your energy levels and performance.

• Listen to Your Body: If you feel strong, push yourself. If you're fatigued, allow for more recovery and less intensity.

• Prioritise Recovery: Sleep, hydration, and nutrition play a crucial role in training consistency.

• Be Flexible: Not every cycle is the same—adapt your training plan as needed.

Final Thoughts

Understanding how to train through your menstrual cycle can help you make the most of your workouts and improve long-term strength gains. Instead of fighting against hormonal fluctuations, use them to your advantage by structuring your training in a way that aligns with your body's natural rhythms.

By taking a cyclical approach to strength training, you’ll not only feel better but also perform at your best—no matter what phase you’re in.

Ready to Optimise Your Strength Training?

If you're looking for expert guidance, our team at Habitual Health Collective can help tailor a strength or nutrition program that aligns with your cycle and health goals. Book a session today and train smarter, not harder!