For the Girls: Working Out Through Your Cycle

Have you ever completed a workout that felt easy and effortless leaving you feeling strong? But the following week that same workout is extremely difficult and you’re struggling to make it through?

It could be your menstrual cycle. 

This post is largely tailored toward women and those who experience a menstrual cycle. However, it’s an eye-opening and informative read for everyone. It goes through each phase, how it affects women working out, the mentality to uphold and more. 

On average, a menstrual cycle lasts about 28 days.

The Four Phases

Menstruation (Day 1-7)

The menstrual phase brings the period. During this time, all hormone levels drop. This drags energy levels low bringing a sense of fatigue. 

Working out during this phase isn’t always easy. We don’t have the hormones and energy to lift our heaviest. If you weren’t aware that this phase can influence performance, you may be confused and frustrated as to why something feels difficult that normally doesn’t.

The best types of movement during this phase: gentle walks, stretching, restorative activities, light pilates and light yoga. 

Follicular (Day 8-13)

Estrogen and FSH (follicle-stimulating hormone) rise during the follicular phase. Estrogen, referred to as a happy hormone, increases the neurotransmitter serotonin. Feelings of well-being, dopamine and motivation follow. 

You start to feel energized, confident, happy and outgoing. This is the best phase to workout – it’s when women feel the lightest and least weighed down. It’s a great time to try a new class or different kinds of exercises. 

The best types of workouts during this phase: weight lifting, cycling, biking, running, swimming, hiking, rock climbing and dance classes. 

Ovulation (Day 14-21)

Estrogen and testosterone peak during this phase. This combo provides the most natural energy. You should feel self-assured, confident and outgoing with a stable mood – making working out a breeze. 

You might be able to lift your heaviest, run with the best ease and perform movements perfectly.

The best types of movement during this phase: challenging exercises, HIIT, spin classes, circuit training, running, kickboxing, heavy lifting, plyometrics, etc.

Luteal (Day 22-28)

Progesterone rises at the beginning of this phase and falls toward the end. This hormone does so much for the body – stabilizes mood, relieves anxiety, promotes deep sleep, soothes the nervous system and balances estrogen.

Since this phase lasts two weeks, energy is high at first but dwindles toward the end leading into the menstrual phase. 

The best exercises during the first week of this phase: strength training, HIIT, hot yoga, pilates, body resistance exercises, etc. 

The best exercises during the second week of this phase: stationary bike, walking, gentle yoga classes and more. 

Takeaways

The hope behind this blog post is that you become aware of how impactful hormones can be. 

This doesn’t really affect men the way it does women. Men have a 24-hour hormone cycle – their hormones rise and fall at the same times day after day. It’s also a bigger “issue” for women who are not on hormonal birth control.

Keep these phases in mind. Be easy on yourself, maintain a positive internal dialogue and act in your best interest. You can follow your program as intended and do the best you can, or you can tweak to accommodate your body. 

The body is complex and influential.