When working out there are lots of things you can take into consideration that will help boost your performance and recovery. As a woman going through the phases of the menstrual cycle there are even more things you can take into consideration that can help you understand your body a little better and the reasons things may feel a little heavier or slower on some days.
Phase 1 – Menstruation
During the menstruation phase your body will see an increase in testosterone which can lead to better coordination and spatial awareness. You also have low levels of progesterone which can increase your muscle-building capabilities. However, you can have reduced neuromuscular control in this phase which can lead to increased injury risk. There is also a rapid drop in hormones prior to phase 1 which leads to increased inflammation in the body.
Key takeaways
- Make the most of the high levels of testosterone
- Focus on strength training!
- Injury prevention is important
- Ensure adequate recovery
Phase 2 – Follicular
During the follicular phase your body has an increased amount of testosterone which gives it a recovery advantage, make the most of this and increase your reps/weights/sets in training sessions. There is also an increase in oestrogen and low levels of progesterone which means that adaptation after exercise is boosted, so your muscles can essentially build strength more effectively. Similarly to phase 1, there is an increased injury risk due to reduced neuromuscular control. However, thanks to the high levels of oestrogen you might notice increased alertness and more energy in phase 2. Reaction times are also faster!
Key takeaways
- Perform high-volume training
- Focus on strength training
- Include effective warm-ups
- Crack that PB!
Phase 3 – Ovulation
During the ovulation phase some vital signs including heart rate, breathing rate, and body temperature increase which can have a huge impact on your body’s water requirements. Due to the higher levels of progesterone, recovery during phase 3 of the menstrual cycle may take a bit longer than usual. Although all types of training are still beneficial in phase 3, the higher levels of progesterone mean that it may be more difficult to build muscle. Therefore, phase 3 may be a great time to focus on aerobic and endurance training. There is also research that shows that due to the higher levels of progesterone breakdown of muscle is increased, so it’s beneficial to increase your protein intake.
Key takeaways
- Ensure adequate hydration
- Include extra recovery strategies
- Focus on endurance
- Ensure sufficient protein intake
Phase 4 – Luteal
During the luteal phase the decline in hormones leads to an inflammatory response which is thought to trigger premenstrual syndrome, exercise has been shown to be great at reducing the symptoms of PMS so it’s important not to skip exercise throughout this phase. Due to PMS symptoms, increased body temperature and higher levels of progesterone sleep is often affected in this phase so it’s important to focus on your wind down routine before bed. The decline of hormones within this phase can also lead to increased inflammation in the body which can impede recovery times. This can however be counteracted by choosing foods that are rich in anti-inflammatory and antioxidant properties.
Key takeaways
- Do not skip exercise
- Support sleep
- Include additional recovery strategies
- Focus on good food
It’s important to remember that your body is not a clock and your cycle will change! The length of your cycle and phases within it will also change from cycle to cycle. Some people also experience the changes more dramatically than others so try to focus on your own body.
Our top tips
- Use a cycle-tracking app (Flo, Eve, Clue…etc.) so you can keep track of where you may be in your cycle and use this to your advantage
- Track your training sessions so you can see when performance peaks and dips
- Try to get into a routine you can stick to, this will help you still get movement in throughout the phases
- Be kind to yourself on the harder days!
