Understanding Your Menstrual Cycle: and how to train around it

Ladies, do you find that one week you’re smashing your training and hitting new personal bests, only for your strength and energy to fall off a cliff the next? Perhaps you’ve noticed you’re prone to feeling cranky and hungry one day then fresh and energetic just a few days later?

It’s most likely due to the hormonal fluctuations of your menstrual cycle.

Sadly ladies, this is another area in life where men drew the long straw. Whilst male biology typically allows for consistent hormones throughout the month, female biology presents a complex web of cycling hormones, each bringing a unique set of challenges with it - but there are plenty of benefits too.

The average menstrual cycle is 28 days in duration although this can vary between 21-38 days from woman to woman, and some women may have irregular periods or none at all.

Throughout a typical cycle, women experience a rise and fall of two key hormones that have a lot to answer for when it comes to our performance in the gym, our ability to stay on track with nutrition, our quality of sleep, sex drive, energy, mood, the list goes on...

These hormones are estrogen and progesterone.

Hormonal fluctuations and their effects

Estrogen is responsible for a swathe of bodily functions ranging from maintaining bone health to balancing cholesterol levels but it's primary function is to regulate the reproductive system and trigger key responses during the monthly cycle. Estrogen levels rise in the first 14 days of the cycle - the follicular phase - causing the uterine lining to thicken and peaking in the lead up to ovulation. Above a certain threshold, the high levels of estrogen trigger a spike in luteinizing hormone (LH) which in turn releases an egg from the ovary. We then enter the luteal phase where levels of estrogen rapidly decline and progesterone takes up the mantle, continuing to prepare the thickened uterine lining for implantation and preventing premature shedding of the lining. Progesterone rises to a peak at around day 21 before tapering off towards day 28, after which the cycle begins again.

The monthly dance between estrogen and progesterone brings with it some marked changes in our behaviour, mood and energy which vary from person to person but more often than not some common patterns emerge. For many women, the follicular phase when estrogen is rising brings about elevated mood, increased energy, positivity, sociability, sexuality and strength. This phase is a fantastic time to make social plans and set yourself ambitious work and fitness goals. Conversely, as estrogen falls and progesterone starts to run the show during the luteal phase, many women experience a lapse in energy and strength, poor sleep, difficulty regulating emotions, food cravings and a generally more withdrawn demeanour. This can be an ideal time in your cycle to take things slower, prioritise quiet time and avoid making any big social plans that may demand a lot of your energy.

So what does this mean in relation to our efforts in the gym and striding towards a healthier lifestyle in general? In short... lots of things.

How to train around your cycle

When it comes to exercise you'll find your performance peaks during the second half of your follicular phase (around day 14) when estrogen is high. Conversely, you'll likely notice some frustrating changes during your luteal phase (typically days 17-28) such as weakness, lack of stamina, fatigue, and food cravings - lots of them.

It can be helpful to consider the various stages of your cycle as seasons that align with the ebb and flow of estrogen and progesterone. So let's take a look at when the seasons occur and what you can expect within each.

Winter

From the start to the end of your bleed is considered your Winter. Around 2 days before the start of your bleed is when you're most likely to be fatigued, craving junk food, emotional, and at your weakest - a state that will remain for most of your period and then lessen as menstruation begins to taper off.

Training Suggestions:

A lot of my female clients ask me if it's okay to train when they get their period and the answer is yes - if you'd like to workout during your winter then you absolutely can, in fact I encourage it. Exercise soothes period pain and releases feel-good endorphins so if you struggle physically and mentally during this time of your cycle then some gentle movement could be just the ticket. Accept that you won't be at your strongest during this time and consider gentler forms of exercise such as pilates, yoga, or a lighter session in the weights room. But equally, if a restful day on the sofa with a duvet and a hot water bottle is what you are craving then listen to your body and take no shame in using this time to recharge in quiet solitude. You know what's best for your body.

Spring

Your period is over, hooray! Estrogen is on the rise which means you can expect an improvement in your energy levels and focus. Spring is usually around days 6-12 of your menstrual cycle, but this can vary depending on your specific cycle.

Training Suggestions:

Enjoy that renewed sense of energy and use this time to start ramping your training back up. You're likely still a little fragile during your Spring so try to pace yourself and be careful not to overcommit to too many training sessions right away. Ease back in to the frequency and intensity.

Summer

Your Summer season is typically around days 13-17, the window around ovulation. Estrogen is at its peak for a few days so for many women this is the time of their cycle where they're most disciplined and feeling at their best mentally, physically, socially and emotionally.

Training Suggestions:

If you've been working towards a specific goal this is the time to really go for it. Training for that first pull-up? Is it finally time to hit your 100kg deadlift? Now is your best shot at success so bite down, push hard and show the world what you're capable of!

Autumn

Autumn is the season that initiates the onset of less desirable changes and it's often the longest season in menstrual cycle terms - typical, right? Here you'll likely notice a drop-off in strength and stamina (no, you weren't imagining it) and an increased appetite for all the naughty foods you've been trying so hard to ignore in the back of the cupboard. It's also common to experience irritability, low energy, low libido, and disrupted sleep with increasing intensity as this season draws on.

Training Suggestions:

Try your best to align your training with your energy levels throughout Autumn as it can be a long season with a gradual decline in performance. Towards the end of this phase, consider swapping the heavy lifting sessions and high intensity classes for lower intensity alternatives or consider stripped back home workouts where you can exercise away from the crowds at the gym if this suits you better. This can also be a good time to head out for a run with a good playlist to help you escape for a while.

Knowledge Is Power

Regardless of your cycle situation, getting to know how your hormones impact you is so beneficial for knowing when to give yourself time to slow down and take it easy and when to harness your strengths and grab life (and your training) by the horns.

If you are eager to get into the minutia of what happens at every stage of your cycle then I thoroughly recommend reading Maisie Hill's incredibly detailed book, Period Power. In addition to the science of the whats, how and whys, Maisie provides insights into the four seasons of your cycle as well as practical advice on how to make it work for you and guidance on when to seek medical counsel if you're experiencing abnormalities.

Tracking Is Key

If you've come to dread certain stages of your cycle, this is very normal, but know that there is power in understanding what happens at each stage of your cycle and even more power in tracking your physical, mental and emotional states through these stages.

Understanding and getting familiar with your unique cycle is a total game-changer that will not only allow you to train appropriately for each phase of your menstrual cycle, but can also allow you to plan your social calendar and work commitments in accordance with your expected changes in state.

I recently polled my clients on the apps they use to track their cycle and collectively their preferred app was Clue (also highly rated by Maisie Hill) which allows tracking of a huge number of factors including intensity of your bleed as well as colour and consistency, pain, mood, sociableness, energy levels, hunger cravings, exercise, sleep quality, sex life, skin, digestion and many others. Of course, if tracking by pen and paper is your preference, that will also do just fine, as the purpose of tracking is to build a picture of what to expect and when to expect it, so do whatever works best for you.

If you're new to the idea of tracking your menstrual cycle I hope this article has inspired you to do so, as it may just be the missing puzzle piece in your health journey.

Stay happy, stay healthy.

Jay x

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