Exercise and Training During the Menstrual Cycle: How to Optimize Your Workouts Based on Your Hormones

Understanding the Menstrual Cycle and Its Phases

The menstrual cycle is a complex interplay of hormones that can significantly impact energy levels, strength, endurance, and recovery. Understanding these hormonal fluctuations can help women optimize their workouts and train smarter, not harder. The cycle typically lasts between 21-35 days and is divided into four phases:

1. Menstrual Phase (Days 1-5) – Low estrogen and progesterone

2. Follicular Phase (Days 1-14) – Rising estrogen, low progesterone

3. Ovulatory Phase (Days 14-16) – Peak estrogen, low progesterone

4. Luteal Phase (Days 14-28) – Rising progesterone, declining estrogen
   

How Hormonal Changes Affect Exercise Performance

Menstrual Phase (Days 1-5): Prioritize Recovery and Low-Intensity Workouts

During the menstrual phase, hormone levels are at their lowest, leading to decreased energy levels, potential fatigue, and increased perception of effort. Research suggests that some women experience reduced muscle recovery and higher inflammation during this phase (McNulty et al., 2020).

Best workouts:

• Low-impact cardio (walking, light jogging)

• Yoga and Pilates for relaxation and mobility

• Light strength training if energy allows
  

Listen to your body: If you experience cramps or fatigue, opt for gentle movement instead of pushing through an intense workout.

Follicular Phase (Days 1-14): Peak Strength and Endurance

The follicular phase is characterized by rising estrogen levels, which enhance muscle strength, increase insulin sensitivity, and improve recovery. Studies suggest that women may experience their best performance in terms of power and endurance during this phase (Sung et al., 2014).

Best workouts:

• Strength training with progressive overload

• High-intensity interval training (HIIT)

• Endurance cardio (running, cycling, swimming)
  

Training tip: Since muscle recovery is optimized, this is the best time to focus on strength-building exercises and push for personal bests.

Ovulatory Phase (Days 14-16): Peak Power and Performance (But Higher Injury Risk)

Estrogen levels peak around ovulation, boosting muscle power, coordination, and overall performance. However, increased estrogen can also lead to greater ligament laxity, potentially increasing injury risk (Hewett et al., 2007).

Best workouts:

• Strength training (but be mindful of form to prevent injury)

• Explosive movements (sprints, plyometrics, agility drills)

• Moderate-intensity endurance training
  

Caution: Due to increased ligament laxity, focus on proper warm-ups, cool-downs, and controlled movements to reduce the risk of joint injuries.

Luteal Phase (Days 14-28): Prioritize Recovery and Moderate Workouts

During the luteal phase, progesterone levels rise while estrogen declines. This hormonal shift can lead to increased body temperature, fluid retention, and reduced ability to recover from high-intensity exercise (Sung et al., 2014). Many women experience fatigue, bloating, and decreased motivation.

Best workouts:

• Moderate-intensity cardio (steady-state running, cycling)

• Mobility and flexibility exercises (yoga, Pilates)

• Light to moderate strength training
  

Training tip: It’s normal to feel a drop in energy. Adjust intensity accordingly and focus on technique rather than maximum effort.

Listening to Your Body: Training Smart Throughout Your Cycle

The most important aspect of cycle-based training is flexibility. While hormonal fluctuations provide a general guide, every woman experiences her cycle differently. Here’s how to stay in tune with your body:

• Track your cycle: Apps like Clue, Flo, or FitrWoman can help predict energy patterns and guide workout adjustments.

• Adjust expectations: A “bad” workout during the luteal phase isn’t a failure—it’s part of a natural rhythm.

• Prioritize recovery: If energy levels are low, opt for mobility work, stretching, or active recovery rather than forcing an intense session.
  

Final Thoughts

Optimizing workouts based on the menstrual cycle can lead to better performance, reduced injury risk, and a healthier relationship with exercise. Instead of fighting against hormonal fluctuations, working with your cycle can help maximize gains while preventing burnout.

If you’re struggling with training consistency or pain related to your menstrual cycle, a physical therapist can help create a personalized exercise plan tailored to your needs. At Nashville Physical Therapy & Performance, we offer one-on-one care designed to keep you active and feeling your best, no matter what phase you’re in. Contact us today to schedule a consultation!

References

• Hewett, T. E., Zazulak, B. T., & Myer, G. D. (2007). Effects of the menstrual cycle on anterior cruciate ligament injury risk: A systematic review. Medicine & Science in Sports & Exercise, 39(1), 78-82. https://doi.org/10.1249/mss.0b013e31804ca9c9

• 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. British Journal of Sports Medicine, 54(11), 697-705. https://doi.org/10.1136/bjsports-2019-101486

• Sung, E., Han, A., Hinrichs, T., Vorgerd, M., Manchado, C., & Platen, P. (2014). Effects of follicular versus luteal phase-based strength training in young women. European Journal of Applied Physiology, 114(12), 2571-2578. https://doi.org/10.1007/s40279-014-0211-7