How Your Menstrual Cycle Impacts Strength, Energy, and Performance
Ladies, if you've ever felt like an absolute beast in the gym one week and then the next week struggled to even pick up a dumbbell without wanting to cry—you're not imagining things. Your menstrual cycle has a massive impact on your energy, strength, endurance, and even motivation. So instead of fighting against it, let’s work with it.
Here’s what happens to your body throughout your cycle, how it affects your workouts, and how you can train smarter, not harder.
Phase 1: Menstrual Phase (Days 1-5) – The ‘Why Am I Even Here?’ Phase
What’s Happening: Hormone levels (estrogen and progesterone) drop, and your body is shedding the uterine lining. Fatigue, cramps, and low energy can be common.
How It Affects Your Workouts:
-
Your strength is actually not at its worst here! Despite feeling tired, you can still lift well.
-
Cardio might feel harder due to lower energy availability.
-
Recovery might take a hit, so listen to your body.
Training Tips:
-
Stick to strength training if you feel up to it. Your body can still handle weights well.
-
Low-impact movement like yoga or walking is great if you’re feeling drained.
-
Hydration and magnesium-rich foods can help with cramping.
Phase 2: Follicular Phase (Days 6-14) – The ‘Superwoman’ Phase
What’s Happening: Estrogen starts rising, testosterone increases, and your body preps for ovulation. Energy levels go up, and so does your muscle recovery and strength potential.
How It Affects Your Workouts:
-
Peak power and strength – this is your best time for PRs!
-
Better endurance, meaning cardio and high-intensity workouts feel easier.
-
Your body recovers faster, so volume and frequency can go up.
Training Tips:
-
Prioritize heavy lifting and high-intensity interval training (HIIT).
-
Go for PRs—your body is primed to build muscle and hit new strength levels.
-
Take advantage of increased endurance and go for longer, harder sessions.
Phase 3: Ovulation (Days 15-17) – The ‘I Feel Hot But Also Clumsy’ Phase
What’s Happening: Estrogen peaks, testosterone is still high, and progesterone starts creeping in. This is when you’re most fertile, and your body is ready for action (whether you want it to be or not).
How It Affects Your Workouts:
-
Strength and energy are still high, so you can push hard.
-
Increased ligament laxity means a slightly higher injury risk (hello, rolled ankles and tweaked knees!).
-
You might feel hotter during workouts due to increased body temperature.
Training Tips:
-
Keep lifting heavy but be mindful of joint stability—proper warm-ups and controlled movements are key.
-
Hydration is extra important as your body temperature increases.
-
If you feel a little ‘off’ or uncoordinated, scale back on high-skill movements (box jumps, anyone?).
Phase 4: Luteal Phase (Days 18-28) – The ‘Why Am I Crying?’ Phase
What’s Happening: Progesterone rises, estrogen dips, and your body starts preparing for a potential pregnancy (even if you know damn well that’s not happening). This phase can bring bloating, mood swings, and a general sense of ‘meh.’
How It Affects Your Workouts:
-
Energy levels take a hit, and motivation might be non-existent.
-
Your body starts using fat as fuel more efficiently, so steady-state cardio might feel better than HIIT.
-
Strength might slightly decrease, and recovery time increases.
Training Tips:
-
Scale back on high-intensity work if you're feeling fatigued.
-
Moderate-weight strength training and steady-state cardio feel better here.
-
Prioritize sleep, nutrition, and stress management—this is not the time to beat yourself up.
Final Thoughts: Work With Your Cycle, Not Against It
Understanding how your body fluctuates throughout the month allows you to train smarter. Instead of forcing yourself into a one-size-fits-all workout plan, adjust your training based on where you are in your cycle. Some weeks, you’ll be breaking PRs, and other weeks, just showing up is a win. And guess what? That’s normal.
By syncing your training with your cycle, you’re not only optimizing performance—you’re also making sure you’re being kind to your body. Strength and fitness aren’t about going hard 24/7; they’re about consistency, sustainability, and knowing when to push and when to recover.
Want to become part of a community where women can be real, raw and unfiltered? Join this community here - https://www.facebook.com/groups/crossfitwomen/
References & Sources:
Janse de Jonge, X. A. (2003). Effects of the menstrual cycle on exercise performance. Sports Medicine, 33(11), 833-851.
Sims, S. T., & Yeager, S. (2016). Roar: How to Match Your Food and Fitness to Your Female Physiology. Rodale Books.
McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., ... & Hicks, K. M. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis. Sports Medicine, 50(10), 1813-1827.
Training with Your Cycle
How Your Menstrual Cycle Impacts Strength, Energy, and Performance
Ladies, if you've ever felt like an absolute beast in the gym one week and then the next week struggled to even pick up a dumbbell without wanting to cry—you're not imagining things. Your menstrual cycle has a massive impact on your energy, strength, endurance, and even motivation. So instead of fighting against it, let’s work with it.
Here’s what happens to your body throughout your cycle, how it affects your workouts, and how you can train smarter, not harder.
Phase 1: Menstrual Phase (Days 1-5) – The ‘Why Am I Even Here?’ Phase
What’s Happening: Hormone levels (estrogen and progesterone) drop, and your body is shedding the uterine lining. Fatigue, cramps, and low energy can be common.
How It Affects Your Workouts:
Your strength is actually not at its worst here! Despite feeling tired, you can still lift well.
Cardio might feel harder due to lower energy availability.
Recovery might take a hit, so listen to your body.
Training Tips:
Stick to strength training if you feel up to it. Your body can still handle weights well.
Low-impact movement like yoga or walking is great if you’re feeling drained.
Hydration and magnesium-rich foods can help with cramping.
Phase 2: Follicular Phase (Days 6-14) – The ‘Superwoman’ Phase
What’s Happening: Estrogen starts rising, testosterone increases, and your body preps for ovulation. Energy levels go up, and so does your muscle recovery and strength potential.
How It Affects Your Workouts:
Peak power and strength – this is your best time for PRs!
Better endurance, meaning cardio and high-intensity workouts feel easier.
Your body recovers faster, so volume and frequency can go up.
Training Tips:
Prioritize heavy lifting and high-intensity interval training (HIIT).
Go for PRs—your body is primed to build muscle and hit new strength levels.
Take advantage of increased endurance and go for longer, harder sessions.
Phase 3: Ovulation (Days 15-17) – The ‘I Feel Hot But Also Clumsy’ Phase
What’s Happening: Estrogen peaks, testosterone is still high, and progesterone starts creeping in. This is when you’re most fertile, and your body is ready for action (whether you want it to be or not).
How It Affects Your Workouts:
Strength and energy are still high, so you can push hard.
Increased ligament laxity means a slightly higher injury risk (hello, rolled ankles and tweaked knees!).
You might feel hotter during workouts due to increased body temperature.
Training Tips:
Keep lifting heavy but be mindful of joint stability—proper warm-ups and controlled movements are key.
Hydration is extra important as your body temperature increases.
If you feel a little ‘off’ or uncoordinated, scale back on high-skill movements (box jumps, anyone?).
Phase 4: Luteal Phase (Days 18-28) – The ‘Why Am I Crying?’ Phase
What’s Happening: Progesterone rises, estrogen dips, and your body starts preparing for a potential pregnancy (even if you know damn well that’s not happening). This phase can bring bloating, mood swings, and a general sense of ‘meh.’
How It Affects Your Workouts:
Energy levels take a hit, and motivation might be non-existent.
Your body starts using fat as fuel more efficiently, so steady-state cardio might feel better than HIIT.
Strength might slightly decrease, and recovery time increases.
Training Tips:
Scale back on high-intensity work if you're feeling fatigued.
Moderate-weight strength training and steady-state cardio feel better here.
Prioritize sleep, nutrition, and stress management—this is not the time to beat yourself up.
Final Thoughts: Work With Your Cycle, Not Against It
Understanding how your body fluctuates throughout the month allows you to train smarter. Instead of forcing yourself into a one-size-fits-all workout plan, adjust your training based on where you are in your cycle. Some weeks, you’ll be breaking PRs, and other weeks, just showing up is a win. And guess what? That’s normal.
By syncing your training with your cycle, you’re not only optimizing performance—you’re also making sure you’re being kind to your body. Strength and fitness aren’t about going hard 24/7; they’re about consistency, sustainability, and knowing when to push and when to recover.
Want to become part of a community where women can be real, raw and unfiltered? Join this community here - https://www.facebook.com/groups/crossfitwomen/
References & Sources:
Janse de Jonge, X. A. (2003). Effects of the menstrual cycle on exercise performance. Sports Medicine, 33(11), 833-851.
Sims, S. T., & Yeager, S. (2016). Roar: How to Match Your Food and Fitness to Your Female Physiology. Rodale Books.
McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., ... & Hicks, K. M. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis. Sports Medicine, 50(10), 1813-1827.