How to optimise your workouts based on your hormonal cycle
Understanding how your menstrual cycle impacts energy levels, endurance and recovery can help you tailor your workouts for maximum effectiveness. by aligning your exercise routine with hormonal fluctuations, you can enhance performance, reduce fatigue, and lower the risk of injury.
The four phases of the menstrual cycle and exercise recommendations
1. Menstrual phase (days 1-5): prioritise recovery and gentle movement
Hormonal changes: oestrogen and progesterone levels are at their lowest.
Impact on performance: fatigue, cramps, and reduced strength may occur.
Best workouts: opt for low-impact exercises such as walking, yoga, stretching, or light swimming. These activities can help improve circulation and ease menstrual discomfort.
Additional tip: focus on hydration and iron-rich foods to counteract blood loss.
2. Follicular phase (days 6-14): peak energy and strength
Hormonal changes: oestrogen levels rise, increasing energy and muscle recovery.
Impact on performance: strength, endurance, and coordination improve significantly.
Best workouts: engage in high-intensity interval training (HIIT), strength training and endurance sports like running or cycling.
Additional tip: this is an ideal time to push for personal bests and incorporate progressive overload in weight training.
3. Ovulation (around day 14): maximal strength and power
Hormonal changes: oestrogen peaks, and testosterone sees a slight increase.
Impact on performance: high power output, but an increased risk of ligament injuries due to heightened joint laxity.
Best workouts: focus on power-based activities such as sprints, weightlifting, and explosive movements, but prioritise warm-ups and mobility exercises.
Additional tip: be mindful of knee stability, as studies suggest an increased risk of ACL injuries during ovulation.
4. Luteal phase (days 15-28): adapt to lower energy levels
Hormonal changes: progesterone rises, while oestrogen starts to decline.
Impact on performance: energy levels fluctuate and fatigue or bloating may set in.
Best workouts: engage in moderate-intensity workouts such as Pilates, swimming and steady-state cardio. strength training should involve lighter loads and higher repetitions.
Additional tip: prioritise rest and recovery while ensuring adequate magnesium and complex carbohydrate intake to manage energy dips.
Conclusion
By tailoring your workouts to your hormonal cycle, you can optimise performance, enhance recovery and reduce injury risk. Listening to your body and tracking your cycle allows you to identify personal trends and adjust your training accordingly. Whether you’re an athlete or simply aiming to improve fitness, cycle syncing can be a game-changer for sustained progress and well-being.
References
McNulty, K. L., et al. (2020). "The effects of the menstrual cycle on strength and performance in female athletes." Journal of sports science and medicine, 19(3), 475-486.
Sims, S. T. (2016). Roar: how to match your food and fitness to your unique female physiology for optimum performance, great health, and a strong, lean body for life. Rodale books.
Janse de Jonge, X. A. K. (2003). "Effects of the menstrual cycle on exercise performance." Sports medicine, 33(11), 833-851.
Carmichael, M. A., et al. (2022). "Hormonal influences on female athletic performance: a review." International journal of sports physiology and performance, 17(1), 25-32.
Smith, H. A., & Thompson, K. R. (2021). "Training periodisation and the female hormonal cycle: implications for performance and recovery." Journal of strength and conditioning research, 35(9), 2285-2297.
