Optimise Your Training Routine Based on Your Menstrual Cycle for Maximum Results

Although historically women’s needs have been overlooked in the fitness world, emerging research is proving what we as females already knew... every body, and every cycle is different!

It’s important to work with your body, and not against it, in order to get the most from your training and optimise your results! Let’s look at how we can do this...

MENSTRUATION (YOUR PERIOD)

Expect estrogen & progesterone levels to drop so you might experience reduced energy levels.

Listen to your body, take it slow & increase your focus on self-care.

Walking, swimming, yoga or stretching.

FOLLICULAR PHASE (DAY 1 OF MENSTRUATION UNTIL OVULATION)

Estrogen levels begin to rise so you should experience more energy & improved mood.

Take advantage of increased energy levels & challenge yourself.

HIIT, strength training, boxing or something new!

OVULATION (TYPICALLY 2 WEEKS BEFORE YOUR NEXT PERIOD)

Estrogen & testosterone levels peak & so will your energy levels & strength.

Continue to train as you were during the follicular phase & add in some cardio too.

HIIT, strength training, boxing, running or cycling.

LUTEAL PHASE (FROM OVULATION UNTIL YOUR NEXT CYCLE)

Progesterone levels peak & your energy levels will decrease as you approach menstruation.

Continue to train as you were during ovulation, but reduce weights / intensity as needed.

Low intensity cardio, pilates, strength training (also a good time for a de-load week)!

OTHER CONSIDERATIONS

Go hard with strength training during your follicular phase!

You could be more at risk of tendon injury during certain hormone fluctuations so always take time to warm up and mobilise.

Listen to your body and don’t beat yourself up when you need to scale back - it’s not always about hitting a PB, sometimes just moving your body is a win! Equally, you don't need to change anything in your programme just because of the phase you're in, if you don't feel you need to!

Take 2 rest days per week, especially in the luteal phase so that your body is ready for a big push in the follicular phase!

TRACK & ADAPT, LADIES!