We work up a sweat in the gym, but often forget the influence of our menstrual cycle on our athletic performance. Too bad, because if we take it into account a little more and adjust our training schedule accordingly, we can significantly improve our progression.
Menstrual cycle
If you do not use hormonal contraception, your body goes through its own natural hormonal cycle. This cycle has several stages and lasts an average of 28 days, although it can vary between 21 and 42 days. During this period, your hormones are constantly changing, affecting various aspects of your health, including your skin, energy, emotions, as well as your athletic performance.
The menstrual cycle can have a major impact on your athletic performance through hormonal changes that affect strength, energy and endurance. We give you a brief overview of the four phases of the cycle and how they can affect your training.
Menstrual phase (days 1-5)
During menstruation, estrogen and progesterone are low, which can cause fatigue and cramps. However, light exercise, such as walking or yoga, can help reduce discomfort.
Follicular phase (days 1-13).
Estrogen begins to rise, providing more energy and strength. This is a good period for intense workouts such as strength training and interval training because you recover faster and feel stronger.
Ovulation (around day 14)
You peak in terms of energy and strength, ideal for heavy strength training or competitions. Do watch out for injuries, as your joints can be more sensitive due to hormonal fluctuations.
Luteal phase (day 15-28)
Progesterone increases and energy decreases. Your body temperature rises, making endurance sports feel more difficult. This is an appropriate phase for lighter workouts such as yoga or gentle cardio.
Adjustments
If you want to be mindful of your cycle, we recommend adjusting your workouts by phase. Schedule intense workouts during the follicular phase and ovulation, and choose recovery workouts during the luteal phase and menstruation. Also, always listen carefully to your body. Every woman reacts differently, so adjust your workouts based on how you feel. By tailoring your training to your cycle, you can prevent injury and optimize your performance.