How your menstrual cycle affects your ability to train

For many women, training performance isn’t just shaped by sleep, nutrition and consistency-It’s also influenced by our menstrual cycle. The fluctuations in hormone levels throughout the month can affect so many factors, including energy levels, recovery and motivation, and even your susceptibility to injury. Being able to understand these changes can help you work with your body, rather than against it, making training more effective.

Phases of your cycle

Menstrual Phase (Days 1-5)

• In this phase, your estrogen and progesterone levels are at their lowest. Iron levels are low due to the blood loss. Feeling fatigue and discomfort are generally normal, with stamina and endurance levels being low. The stereotypical advice is to not participate in any exercise in this phase. However, research has shown some light gentle exercise can contribute to less pain. 
• Exercise such as light walking, gentle yoga, pilates or swimming can be a nice way to move your body without exerting too much energy and not feeling excessive fatigue. These types of activities help reduce blood flow, reduce cramps and lift your mood.

Follicular Phase (Days 6-13)

• In this phase, your energy levels start to climb, many women experience a ‘boost’ in their energy levels. This phase includes a stimulation of hormones, including follicle stimulating hormones and luteinizing hormones. 
• With the infusion of estrogen and energy, your follicular phase may be the best time for you to tackle high intensity exercise, such as HIIT training, weight-lifting and cardio activities such as running or dancing. 
• Many women feel stronger, faster and more motivated. Your recovery rates are generally better, making it a prime time for harder types of training.

 Ovulation (Around day 14)

• This phase only lasts 3-5 days and is similar to the follicular phase. You’ll likely experience higher levels of estrogen and energy 
• You can continue to participate in high intensity exercise like running, cycling or rowing. Strength, power and coordination are likely at their best. However, the rising estrogen in this phase can also increase ligament laxity-potentially increasing the risk of injury. 
• It is also important to consider that although many women can experience high energy levels, some may experience painful bloating or abdominal pain. If this occurs, a change in the type of exercise may be beneficial i.e., participating in earlier phase exercises such as walking or yoga. 

Luteal Phase (Days 15-28)

• This is the longest phase of the cycle. During the first half of this phase, you may feel close to the peak energy levels you experienced during the follicular phase. This usually starts to decline in the later half. The increased progesterone can cause some women to feel fatigued. 
• The increase in body temperature during this phase can have an impact on your exercise, with some studies suggesting prolonged endurance training is associated with increased cardiovascular strain 
• Steady state cardio may be more beneficial, moderate lifting, or skill-based work. Prioritize hydration and sleep, and consider upping magnesium-rich foods to help with cramps and bloating. This is a great phase to build consistency rather than push intensity.

Hormones like estrogen and progesterone don’t just affect your energy levels, they can affect;

• Fuel use: Estrogen encourages fat utilization during exercise, while progesterone pushes the body toward carbohydrate metabolism. This means energy availability and recovery can feel different in each phase.
• Hydration: Progesterone raises body temperature and can impact fluid balance, increasing hydration needs.

How to train smarter with your cycle 

• Tracking your cycle- Whether through an app or journal, tracking your cycle can help you identify patterns in your performance, energy and recovery. This allows you to plan ahead and create your schedule based on the typical behaviour of your cycle
• Periodizing your training- Use your follicular and ovulation phases for strength and performance pushes, while allowing more recovery and lower level work load during the luteal and menstrual phases 
• Fuel strategically-

-Menstrual phase; Focus on iron rich foods, foods high in magnesium and vitamin B. Avoid caffeine

-Ovulation/Follicular; Focus on foods high in magnesium and carbohydrates, avoid spicy foods

-Luteal; Focus on foods high in omega 3’s and anti-inflammatories, avoid alcohol and spicy foods. 

• Listening to your body- Not every woman is the same, some may feel minimal effects of their cycle and some may be deeply affected. Use your cycle as a guideline and not as a rulebook

The Bigger Picture 

Your menstrual cycle isn’t a limitation, it’s an additional performance variable you can learn to work with. Just as athletes adjust training based on sleep, nutrition, and stress, understanding your hormonal fluctuations allows you to plan smarter and train more effectively.

Instead of expecting the same performance every week, you can lean into your body’s strengths when energy is high and give yourself the rest when recovery is needed. Over time, this approach reduces frustration, prevents burnout, and helps you achieve more consistent long-term results.

Final thoughts 

Every woman’s cycle is different. Some experience noticeable performance swings, while others barely feel a shift. The key is awareness: once you understand how your body responds, you can adapt your training and lifestyle to suit it.

The menstrual cycle isn’t something to push through or ignore—it’s an internal rhythm that, when respected, can actually become one of your greatest training tools.