Training Around Your Menstrual Cycle: A Practical Guide

Some days I feel unstoppable in the gym. Other days, the weights feel twice as heavy and I want to quit halfway through. For years, I thought it was random. Then I started tracking my cycle alongside my training—and patterns emerged.

Understanding how your menstrual cycle affects training can help you work with your body rather than against it.

The Four Phases

The menstrual cycle averages 28 days (but varies significantly). Each phase creates different hormonal environments that affect energy, strength, and recovery.

Phase 1: Menstruation (Days 1-5)

Hormones: Estrogen and progesterone are at their lowest.

How you might feel:

• Fatigue
• Cramping and discomfort
• Lower motivation
• Potentially lower pain tolerance

Training approach:

• Listen to your body—rest if needed
• Lower intensity is often appropriate
• Some women feel fine and train normally
• Focus on movement that feels good
• Yoga, walking, or light lifting can help with cramps

Important: Some women have their strongest workouts during menstruation. Individual variation is huge.

Phase 2: Follicular Phase (Days 6-14)

Hormones: Estrogen rises steadily.

How you might feel:

• Increased energy
• Better mood
• Higher pain tolerance
• More strength and power

Training approach:

• Great time for heavy lifting
• Push for PRs and progressive overload
• High-intensity work is well-tolerated
• New skill learning may be easier
• Take advantage of feeling good

This is often when women feel their best for training.

Phase 3: Ovulation (Days 14-16)

Hormones: Estrogen peaks, testosterone has a small spike.

How you might feel:

• Peak energy and confidence
• Highest strength potential
• May feel more social and outgoing

Training approach:

• Potential peak performance time
• Great for testing maxes
• Competition timing if possible
• Be aware: some research suggests slightly higher injury risk due to joint laxity

Phase 4: Luteal Phase (Days 17-28)

Hormones: Progesterone rises, estrogen moderate then drops.

How you might feel:

• Early luteal: still fairly good
• Late luteal: PMS symptoms, fatigue, bloating, mood changes
• Potentially higher body temperature
• Increased appetite and cravings

Training approach:

• Early luteal: maintain normal training
• Late luteal: may need to reduce intensity/volume
• Focus on consistency over intensity
• Be patient with performance dips
• Address cravings with nutrition strategy

Practical Application

Option 1: Phase-Based Programming

Structure your training to align with hormonal fluctuations:

Follicular/Ovulation (Days 6-16):

• Higher volume
• Heavier weights
• More intensity
• Push hard

Luteal/Menstruation (Days 17-5):

• Moderate volume
• Maintenance weights
• Focus on technique
• Allow more rest

Option 2: Autoregulate Daily

Instead of rigid phase programming, simply:

• Check in with how you feel each day
• Adjust intensity based on energy
• Don't force heavy days when you feel terrible
• Push hard on days you feel great

This is often more practical since cycles vary and individual responses differ.

Option 3: Train Consistently Regardless

Some women prefer to ignore their cycle and train consistently throughout. This works too—the hormonal fluctuations, while real, aren't always dramatic enough to require adjustment.

Managing Specific Challenges

Low Energy Days

• Shorter workouts are fine
• Lower intensity, focus on movement
• Caffeine can help (if you tolerate it)
• Prioritize sleep and nutrition

Period Cramps

• Light movement often helps more than rest
• Walking, yoga, light weights
• NSAIDs (ibuprofen) before training if needed
• Heat on lower abdomen before gym

Bloating

• It's water, not fat
• Scale weight means nothing this week
• Reduce sodium slightly if severe
• Don't let it derail nutrition

Cravings (Luteal Phase)

• Appetite increase is hormonal and normal
• Plan for slightly higher calories
• Protein and fiber help manage cravings
• Don't restrict to the point of binging

What the Research Says

Studies on cycle-based training are mixed. Some show performance variations across phases; others show no significant difference. Key findings:

• Individual variation is enormous
• Some women see no performance changes
• Psychological factors may matter as much as hormonal
• Consistent training over time matters more than phase optimization

Tracking Your Cycle

Apps like Clue, Flo, or Apple Health can help track:

• Cycle length and phases
• Energy levels
• Workout performance
• Mood and symptoms

After 2-3 cycles of tracking, you'll see your personal patterns.

Athletes and Competition

If you compete:

• Track your cycle relative to past competitions
• Note performance patterns
• Some birth control methods can regulate or skip periods for competition timing
• Discuss with your doctor if timing is critical

Birth Control Considerations

Hormonal birth control creates a different hormonal environment:

• May reduce cycle-related symptoms
• May flatten performance fluctuations
• Individual responses vary
• Talk to your doctor about your specific method

The Bottom Line

Your menstrual cycle affects training, but the impact varies dramatically between individuals. The follicular phase and ovulation often bring peak energy and strength; the luteal phase and menstruation may require backing off. However, many women train consistently throughout with great results. Track your cycle, notice your patterns, and adjust based on your own experience rather than rigid rules.