Why Your Period Impacts Performance
More often than not, women are pushing through soreness, mental fatigue, and a lack of motivation at the gym due to their menstrual cycles. When you don’t recognize what is happening internally, it’s easy to feel like you are falling short of success. Maybe you’re not lifting as much weight as usual, or maybe you are cramping up in between sets. Learning to lift in sync with your cycle helps you understand these changes and work with your body instead of against it. Either way, your hormones are affecting your body and exercise in a major way every single day.
One of the most important things you need to understand as a woman is how to train in sync with your menstrual cycle. Your menstrual cycle impacts much more than just one week each month—each phase brings different hormonal challenges. Energy levels, mood, and metabolism all shift during these stages, which changes how you feel and perform daily. Learning how each phase affects your body will help you work with your cycle instead of against it, leading to better results and smarter workout adjustments.
From Period to Peak: A Breakdown of Your Cycle
Each phase of your menstrual cycle comes with its individual challenges. Gaining understanding of each stage will help you work with your body instead of fighting against it.
The Menstrual Phase (Days 1-5 of your cycle):
This is when estrogen and progesterone are at their lowest, meaning your energy levels are severely declining. Your body sheds its uterine lining, triggering the start of your new cycle. This most often causes extreme fatigue, soreness, cramping, and slower recovery after workouts.
Training Tips:
- Take rest days if necessary, your body is already working overtime to begin your cycle.
- Low-intensity exercises like yoga and walking are a great alternative to heavy lifting during this stage. This helps to ensure your system isn’t getting overwhelmed.
- Replenish your energy and get back on track by eating iron-rich foods. Pair red meat, salmon, and eggs (full of iron) with foods packed with Vitamin C, like quinoa and spinach. This will help your body absorb all the possible nutrients.
The Follicular Phase (Days 6-14 of your cycle):
Estrogen levels begin to rise again, and your body works to support the development of eggs. Your hormones are back on the up in this stage, meaning your skin might shine a little brighter, and you might be thinking a little bit clearer. Your body is ready to build during this part of your cycle!
Training Tips:
- This is the best phase to make gains in! Increase your weight and train with high intensity.
- Eat the proper amount of protein to support muscle growth and fuel your body.
- Try new training styles and work towards new personal bests (you are more coordinated at this time).
Ovulation Phase (Around days 14-15):
This part of your cycle is when you will be the most fertile. You are most often going to experience a spike in confidence and energy levels. This is because you get a boost of testosterone that is going to help you with performance both inside and outside of the gym.
Training Tips:
- This is the ideal time to increase your explosiveness by performing more sprints, box jumps, and deadlifts.
- Make time for recovery to prevent any excessive stress on your system.
- There is a higher risk of injury during this phase, as the increase of estrogen produces looser ligaments. Be wary of any movements that cause too much discomfort.
Luteal Phase (Days 15-28):
To prepare for your cycle to restart, progesterone rises while estrogen levels drop. You may feel more bloated, unfocused, and tired in this phase. Navigating these shifts in hormones can be very frustrating. Without the proper tactics to restore your body, your risk of being injured increases tenfold.
Training Tips:
- Stay hydrated and support your digestion to combat your lowered energy levels.
- Performing steady workouts like pilates and cycling is best for this stage, as they help to avoid overexertion.
- Stay consistent, but listen to your body. Maybe don’t shoot for 10-12 reps, because 6-8 might be better for this time.
Training in tune with your cycle is about doing what is smarter for you and honoring your body’s natural rhythm. Staying consistent while listening to your body will foster a strong connection between your mind and your muscles.
