Hormones and your training

Tailoring a training plan to align with your menstrual cycle can enhance performance, recovery, and well-being by considering the hormonal and energy fluctuations women experience.

While we may not always have the time, resources, or convenience to tailor our training perfectly to our menstrual cycle, understanding how our bodies fluctuate throughout the month can be helpful.

Recognising patterns—such as low energy, mood dips, or reduced strength—can provide an explanation for how we feel and allow us to adjust expectations or strategies.

Conversely, it also highlights the times when we’re at our peak—when energy levels are high, strength is at its best, and we can fully capitalise on those optimal moments to push harder, achieve new milestones, and maximise results.

*Please read further down for suggestions re: perimenopause.

Here’s how each phase might influence training:

Menstrual Phase (Days 1–5)

• What happens: The lining of the uterus sheds, resulting in a period (bleeding).
• Key hormones: Estrogen and progesterone are at their lowest.
• Body focus: Shedding of the old uterine lining.

How you might feel:

• Energy: Low energy due to blood loss and hormonal dip.
• Mood: Fatigue, irritability, or a sense of relief as PMS subsides.
• Body: Cramping, bloating, or back pain for some; others may feel lighter.

Training recommendations:

• Light/Moderate Exercise: If energy is low, focus on less intense activities like yoga, walking, or recreational activities.
• High-Intensity Training: If cramps or fatigue are manageable, some women perform well during this phase due to reduced hormone interference with recovery.

Follicular Phase (Days 1–13)

• What happens: The brain signals the ovaries to prepare an egg. A follicle (a sac containing an egg) begins to develop.
• Key hormones: Estrogen rises, stimulating the growth of the uterine lining.
• Body focus: Prepares for ovulation and potential fertilization.

How you might feel:

• Energy: Energy levels rise with estrogen.
• Mood: Improved focus, motivation, and mood stability.
• Body: You may feel stronger and more active, making this a good phase for workouts.

Training recommendations:

• Strength Training: Focus on heavy lifting or building strength and muscle mass.
• High-Intensity Workouts: Include HIIT, sprints, or endurance training.
• Skill Work: Cognitive benefits make this a great time for learning new techniques.

Ovulation Phase (Around Day 14)

• What happens: The mature egg is released from the ovary.
• Key hormones: A surge in luteinising hormone triggers ovulation, while estrogen peaks.
• Body focus: The egg travels down the fallopian tube, ready for fertilization.

How you might feel:

• Energy: High energy, often feeling at your best.
• Mood: Confidence and sociability peak due to hormonal boosts.
• Body: Increased libido and a sense of vitality; some may notice bloating or mild discomfort around ovulation (ovulation pain).

Training recommendations:

• Max Effort: Ideal for PB attempts or high-output workouts.
• Plyometrics and Power: Focus on explosive movements but prioritise proper form to minimise injury risks.
• Restoration: Consider adding extra warm-up or mobility work to counter joint instability.

Luteal Phase (Days 15–28)

• What happens: After releasing the egg, the follicle forms the corpus luteum, which produces progesterone to maintain the uterine lining.
• Key hormones: Progesterone rises; if the egg isn’t fertilized, hormone levels drop.
• Body focus: If no pregnancy occurs, the uterine lining begins to break down, leading to the next period.

How you might feel:

• Energy: Energy gradually decreases as progesterone builds.
• Mood: May experience PMS symptoms such as irritability, anxiety, or mood swings, especially in the late luteal phase.
• Body: Bloating, cravings (especially for carbs or sugar), breast tenderness, and fatigue are common.

Training recommendations:

• Early Luteal Phase: Moderate-intensity training (e.g., steady-state cardio or moderate strength work).
• Late Luteal Phase: Reduce intensity if PMS symptoms are severe. Focus on restorative activities like stretching, mobility work, or yoga.
• Deloading: Schedule recovery or lighter training weeks during this phase to avoid overtraining.

Hormonal changes throughout the cycle influence energy, mood, and metabolism, which is why understanding it can help with fitness and nutrition planning.

Perimenopause:

During perimenopause, hormonal fluctuations can significantly alter how women experience their cycles and how they respond to training.

Irregular Cycles: As ovulation becomes less predictable, menstrual phases may vary in duration or intensity, making it harder to follow a consistent cycle-based training plan.

Hormonal Imbalance:

• Estrogen Fluctuations: Can lead to changes in energy, mood, and joint stability. High estrogen phases may feel less consistent compared to earlier years.
• Progesterone Decline: Reduced calming effects of progesterone may impact sleep, recovery, and stress regulation.

Increased Fatigue and Recovery Needs: Energy levels may drop, and recovery times can increase, especially due to disrupted sleep caused by hot flashes or night sweats.

Muscle and Bone Health: Estrogen plays a role in maintaining muscle mass and bone density. Its decline can increase the risk of muscle loss and osteoporosis.

Training Adjustments for Perimenopause:

1. Shift from Cycle-Based to Symptom-Based Training:
   Instead of aligning workouts strictly to a menstrual cycle, adjust intensity based on how you feel daily. For example:
   • High Energy Days: Incorporate strength training, power work, or high-intensity cardio.
   • Low Energy or Symptomatic Days: Focus on restorative activities like yoga, mobility work, or walking.
     
2. Prioritise Strength Training:
   • Muscle mass declines more rapidly during perimenopause. Strength training at least 2–3 times per week is essential to counteract this.
   • Emphasise heavier weights with proper form to build muscle and support bone density.
     
3. Support Recovery:
   • Sleep Optimisation: Address sleep disruptions with consistent routines and relaxation techniques.
   • Active Recovery: Incorporate stretching, foam rolling, saunas, cold water therapy, massage, etc.
     
4. Hormonal Support Through Nutrition:
   • Increase protein intake to support muscle repair and maintenance (around 1.6–2.0g/kg of body weight daily).
   • Balance carbohydrates and fats for energy and hormone support.
   • Include anti-inflammatory foods like omega-3s to help manage joint pain and recovery.
     
5. Manage Stress:
   • Elevated cortisol levels from stress can worsen symptoms and hinder recovery. Incorporate mindfulness practices or low-intensity activities to keep stress in check.
     
6. Focus on Joint Care:
   • Hormonal fluctuations can make joints more vulnerable to injury. Warm up thoroughly and prioritise exercises that improve stability and mobility.

If you’re 40+ & want a scientifically based, female-specific program to help build strength and lose fat, I can help: