*MENSTRUAL CYCLE* Is it worth taking a break from your regular training schedule?

A man's body system is based on a 24-hour circadian rhythm. In contrast, a woman’s body is based on an ‘infradian’ rhythm which is approximately a 28 day (subjective to the individual) cycle that includes fluctuations of sex hormones estrogen and progesterone throughout this time period. 

This is more commonly referred to as a woman’s menstrual and ovarian cycle that occurs in synchronicity.

This cycle prepares the body for conception and supports a pregnancy.  

The fluctuating levels of estrogen and progesterone predispose women to changes in their appetite, stamina, endurance, physiological body changes, and psychological state. 

During menstruation, hormones estrogen and progesterone drop to the lowest point in the cycle. These changes contribute to low mood and lower energy (for some) compared to the rest of the cycle affecting your training capacity and outcomes.  

This is the time in the month when the body needs the most rest, so if possible, adjusting your training schedule to exercises that are less exerting and more of a slow pace is recommended. Instead of opting for strength-based training, alternatively yoga and light cardio could be more beneficial for your body.   

Making time to rest and slow down, even taking a few days off from the gym during the menstrual phase provides the body with an opportunity to restore its energy levels, setting you up for future success in the next phase of your cycle: the follicular phase (days 1-14).

Studies have shown that muscle growth is at an increased rate during the follicular phase (days 1-14) compared to any other phase.  Alongside this, an increase in progesterone and estrogen provides you with more stamina and strength to achieve your fitness goals. 

It is important to work with your hormones rather than against- acknowledging that your body’s biology differs compared to men.  

It, therefore, makes sense to adjust your training schedule based on your own biology rather than relying on what training programs work for men.

-Caitlyn (Nutrition Coach)