How to train around your monthly cycle

This is a topic that’s not spoken about that often, but really should be. Even if you’re not someone who menstruates, there’s a pretty good chance that someone close to you does.

Did you know that you can use your monthly cycle to your advantage when it comes to fitness? Read on to find out how…

Every woman is different, and understanding how you feel across your menstrual cycle can really give you some valuable insight to how you train. It’s a good idea to track the length of your cycle, including any symptoms that you might experience in order to get optimal results with your training. There are various different apps that you can download on your phone or tablet to help you do this.

The length of a menstrual cycle varies, but on average, a period happens every 28 days and day 1 of your cycle is when your period starts. The menstrual cycle can be split into four phases: menstrual, follicular, ovulation and luteal.

Phase One: Menstrual Phase

During the Menstrual Phase, the hormones oestrogen and progesterone are at their lowest due to the body shedding its uterine lining. Due to the drop in progesterone the bodies inflammatory response ends and your white blood cell count will also drop. This increases your chances of picking up an illness. During this phase, you want to try and optimise your sleep and your nutrition, something that is easier said than done! If you suffer with cramps, it might be a good idea to avoid eating gas producing foods, such as beans, raw foods and sugary processed foods. Foods that contain magnesium, such as nuts and seeds, can act as a muscle relaxant which can alleviate the discomfort of abdominal cramps.

At this stage, you may want to reduce the intensity of your workouts due to lower energy caused by low hormone levels. Light cardio is good during this phase and some women feel stronger when strength training.

Phase Two: Follicular Phase

Next up is phase two, known as the Follicular Phase. Here, your progesterone levels remain low but your oestrogen levels will rise to reach its peak. The increase in oestrogen will help you to feel energised, and you might also notice that you have a decreased appetite.

Studies have shown that strength training during this phase may result in higher increases in muscle strength, compared with other times of the month. However, when oestrogen levels are high, your body doesn’t synthesise tendon collagen as well, which can lead to injury. Make sure that you’re taking the time to warm up properly to minimise this risk.

Phase Three: Ovulation Phase

Phase three is the Ovulation Phase. Oestrogen will drop off initially here but will rise again, along with your progesterone levels. Both hormones will remain high during the ovulation phase. Because of high hormone levels, you might experience higher energy levels than normal. It’s a good time to push yourself physically, strive for a personal best and do some total body strength training.

Phase Four: Luteal Phase

The final phase of menstruation is known as the Luteal Phase and sees both oestrogen and progesterone drop to their lowest levels. This change in hormones can trigger an inflammatory response which is partly the cause of typical PMS symptoms. Sleep might be affected during this phase which could affect concentration and overall performance.

Exercise is important during this phase for those important ‘feel good’ hormones, but you might want to make this more moderate in terms of intensity. Your body is also better at using fats instead of carbohydrates as fuel during this phase, which will support more aerobic work rather than strength work.

Written by Nicky Marie