How (and Why) to Cycle Your Exercise with Your Menstrual Cycle

I can relate to my female clients when a normal workout routine is unexpectedly impossible. Equipped with curiosity and compassion for my female body, I dove into the current research on how the menstrual cycle affects a woman’s exercise capacityThere’s a common belief in the fitness world that regardless of gender, results are only gained with consistent hard However, due to gender bias within the field of exercise science, most research on effective exercise programming is done on male test subjects (1).

Exercise recommendations are made as one-size-fits-all prescriptions, and women in all life stages optimistically attempt the latest workout trend to gain positive resultThe pressure to maintain a certain body shape is at the forefront of many women’s workout intentions. Yet, at some point in the month, the “always work hard” attitude comes in direct conflict with low energy days, and women can fall victim to their own negative jAs a personal trainer and lifelong exerciser, I’ve gained a new perspective when it comes to exercise and the menstrual cycle. By gaining an understanding of our monthly hormonal fluctuations, we can ramp up our workouts when our bodies are ready for it, and turn down the intensity when our bodies can’t tolerate as much of a physical loadWhen we learn how to cycle our exercise with our cycle, we’re using our female biology to our advantage — working smarter, not hardeTo work with and not against our bodies, we must first have a keen awareness of the phases of the menstrual cycle.

Phases of the menstrual cycA menstrual cycle averages 23–38 days and comprises 3 phases (2,3)The follicular phThe follicular phase begins on day one of your period, and it’s characterized by the lowest levels of female hormones throughout the month. Because sex hormones are low, this is when the female body is most similar to that of a man (4Trusted SourcThe follicular phase continues 5–6 days past the last day of your period, lasting 12–14 days. Following your period, estrogen gradually increases, resulting in the release of luteinizing and follicle-stimulating hormones, culminating in mid-cycle ovulation (4Trusted Source).

OvulatOvulation is when your body releases an egg, and if sperm is present, this is the golden opportunity for implantation and pregnancy to occur. In a 28-cycle, ovulation occurs right around the midpoint, often close to day 14The luteal pThe luteal phase occurs right after ovulation and lasts for the second half of your cycle, bringing with it the hormonal paradAt this point, estrogen has a moderate second rise, but more importantly, progesterone enters the picture and brings a number of physiological symptoms along with it.

The luteal phase ends when progesterone peaks, and if you’re not pregnant, both estrogen and progesterone drop and signal to your brain to start your period and begin a new cycle (4Trusted SourceNow that we have a basic understanding of the hormonal changes that define the menstrual cycle, let’s talk more about the physiological changes that can affect your exercise effoThe effects of fluctuating hormonThe first part of your cycle, known as the follicular phase, is the low hormone phase, and the only cycle symptoms you’re likely experiencing are those of your perioIf you’re trying to exercise hard, it’d make sense that this is the time of the month to put your best efforts forth, as you have no hormonal symptoms complicating things.

The event of ovulation can be marked by a slight rise in a woman’s temperature. This doesn’t seem like a big deal on the thermometer, but it’s important to know that this temperature increase continues past ovulation and lasts the duration of the second half of your cycle (5Trusted Source)Given the raised temperature during the luteal phase, the female body is more sensitive to exercising in hot or humid environments (think hot yoga, being in a warm gym, or running outside on a hot summer day), and athletic performance can really take a hit (3, 6Trusted SourceAside from raising your core temperature, progesterone increases your resting heart rate and breathing rate. All three of these symptoms can be interpreted as additional strain on the body, especially when exercising, leaving a woman to feel like she’s having to work harder than usual (2Trusted Source, 3, 5Trusted Source).