How your cycle affects strength training
Scientific studies are exploring how fluctuations of hormones across the menstrual cycle can lead to varying outcomes in training.
In 2017, a long-distance running athlete stated that in all her years of competing, she had never missed a menstrual cycle. She later went on to win the NY marathon. Olympic bronze medalist Yu Fuanhui gave an interview after her 400m swim medley and said she “didn’t perform to her best ability” as she felt fatigued due to her period arriving the day before. It is widely accepted or even preferable in the sporting world that women competing in long distance sports – or any full-time commitment to sports – to be so lean that they no longer menstruate.
Your cycle is a monthly process to prepare for a possible pregnancy, which is a pretty big deal actually. So, if you want to optimize your training with your cycle in mind, first you need to understand the four different phases of a woman’s cycle and the various hormones that controls them.
The four phases
Phase 1 - Day 1 – 7 | Menstruation
Phase 2 - Day 8 – 13 | Follicular phase
Increased motivation and energy. This can be the phase for hitting PBs. But be careful not to over-do it in this phase as it can lead to a longer recovery time and increase the chances of PMS.
Phase 3 - Day 14 – 21 | Ovulation
Usually lasts for 24 hours, however, it is possible to get pregnant in this window. Women experience a slight temperature increase so increase water intake during this time.
Phase 4 - Day 22 – 28 | Luteal phase
The perfect time for a rest day or if you want to take time off from training for a holiday, your luteal phase is a great time to take it in order to reduce impact on your strength goals.
Hormones at play
Oestrogen – the primary sex hormone in women;
Progesterone – helps thicken the lining of the uterus; when levels drop, your period begins.
Follicle-stimulating hormone – helps follicles (which hold the eggs) in the ovaries mature
Luteinising hormone – stimulates ovulation
Now that you have the basics, let’s cover the varying factors.
Follicular phases versus luteal phase in strength training
Several studies have looked at differences in responses to strength training in the follicular phase (the time from your period until ovulation, versus training in the luteal phase (from ovulation until your period).
This research suggests that strength training during this phase may result in more strength gains. Simply meaning that heavy loading before ovulation may increase muscle strength. Try focusing on increasing the repetitions, sets, or weight for the exercises in your program also known as progressive overloading.
Injuries during your cycle
Female athletes are 1.5 to 2 times more likely than their male counterparts to injure their anterior cruciate ligament, or ACL. The ACL is a ligament that connects the top and bottom portions of the knee. Studies have linked wide hips known as the Q angle but also the rise in estrogen as a contributing factor to the likelihood of injury.
Women taking a form of contraception for example, the pill, were less likely to have an ACL injury. The pill lowers and/or balances out women’s level of estrogen, thus reducing the risk. The luteal phase has shown the lowest risk of injury. This means longer warm up exercises and not overstretching during your fertile window.
Hydration during your cycle
Recent studies have shown a marked increase in women’s exhaustion during the time of ovulation (around day 14). This is believed to be due to the rise in body temperature about (0.4 degrees Celsius) and this temperature stays high until menstruation in preparation for a potential pregnancy. Pay extra attention to water intake around those days – especially in the warmer weather.
Second part of your cycle - after ovulation
You may find that during your luteal phase you don’t have as much endurance. Decreased performance during this phase is perfectly normal and expected. You may want to schedule some rest days during this phase (not essential but listen to your body), but just remember not to rest during this whole phase as you will still benefit from training during this time.
Take away points
Women have a unique and complex physiology which differs from their male counterparts. Do not try to fight your physiology, if you are feeling tired, deflated or unmotivated then try a different type of movement. It is expected that you won’t be hitting the same numbers you were hitting just a week or so ago.
If you don’t know your cycle, I would highly encourage you to start tracking it today.
The best apps for tracking your cycle are;
Clue (favourite and the one I use)
Ask for help
Don’t be afraid to ask for help. We make custom programs for you with your health and wellness at the forefront of our minds.
Essential supplements and vitamins for women.
Zinc - Women often don’t have enough zinc in their diet. Zinc helps to support the immune system, essential for hormone synthesis, recovery, adaptation and repair. You can purchase it here
Protein – It is important to hit your daily protein requirements. Protein is essential to help with recovery and adaptation to training. We would recommend protein powders to make sure you are getting the desired amount. You can view our full range here
B vitamins – Essential for maintaining health, supporting metabolism, regulating menstrual flow, growth and development, and red blood cell development. Try super greens to boost your vegetable intake here
Iron – Women often eat less iron than men and lose iron through menstruation, increasing their susceptibility to deficiency. Iron is essential for red blood cell development and many other factors involved in health and well-being. Red meat, pork, poultry, seafood spinach just to name a few contain iron, but did you also know pea protein contains iron. Try this vegan protein for an iron boost during menstruation
Calcium – A key mineral that helps with bone health and muscle contraction. It should be consumed alongside vitamin D. Try adding milk, yoghurt, spinach and kale to your protein shake here
Organic raspberry leaf tea - Helps to tone the uterus, aids in relief of period cramps and support a healthy uterus for pregnant women.