My name is Laura Price, I have been regularly strength training and personal training at JWPT for around three years now and I have first hand and anecdotal evidence that the menstrual cycle can affect training and performance. I have noticed that some weeks of the month I feel extremely strong and can train at maximum levels. Other weeks I struggle to lift my maximum weight for the same amount of reps and sets, I find that I fatigue quicker and my recovery is slower. I hear this repeated in feedback from my female clients so it was something that I decided to research further to see if there was actual evidence to support what I hear regularly on the gym floor. Research in this area is limited and studies are somewhat in conclusive but there is evidence to back up what active women have been reporting for years. What I found us that the menstrual cycle has three phases:
- Follicular Phase
- Ovulation Phase
- Luteal Phase
During these phases there is an ebb and flow of sex hormones – predominantly Oestrogen and
Progesterone. Day 1 of your cycle will begin on the first day of your period, women will have a cycle between 21-35 days and this varies from women to women. Oestrogen and Progesterone affects receptors in the muscles, Oestrogen alone can effect muscle size, strength and has a impact on the nervous system. When Oestrogen is high this will have a positive affect on strength performance. The presence of Progesterone can negatively affect strength performance.
So, with this in mind which phase of the menstrual cycle would provide
maximal gains?
In the Follicular phase (day 1 -10 of your cycle) both Oestrogen and Progesterone are low. During the Ovulation Phase Oestrogen is high and Progesterone is low. In the Luteal phase both Oestrogen and Progesterone are high. Many of my clients (and this is something I have found from my own personal experience) report that they feel “on top of the world” during the Ovulation phase of their cycle. You have bounds of energy, your concentration levels are at a high, your skin, hair and body feels and looks great and you notice an extreme spike in libido. Some studies have found that when Oestrogen is high (the Ovulation phase) this can have a positive affect on strength performance. Although training in the Follicular phase is more beneficial for strength and muscle gain. Oestrogen also promotes a protective function in exercise induced muscle damage, i.e. recovery! It is well known amongst scientists that women have a higher injury risk than men (particularly ACL injuries) due to the fluctuations in sex hormones and this risk is higher in the Ovulation phase thanks to Oestrogen which decreases stiffness in tendons and ligaments.
We cannot talk about strength performance, muscle gain and recovery without referring to sleep and sleep is influenced by the menstrual cycle. I mean, women have been complaining about this for years, right? In the week leading up to and during your period sleep will be affected due to increase in body temperature. Sleep is optimal during the Luteal phase. Data suggests that Oestrogen supports recovery.
So, with all that in mind, as a personal trainer and owner of a uterus what do I suggest?
- Aim to track your cycle so you can understand which stage of the cycle you are in and discuss this with your coach or PT so that you can train accordingly. You may not be able to train at maximum performance during the Follicular phase and hitting strength goals could put you at higher risk of injury during the Ovulation and Luteal phase. Always listen your body.
- This is the same when it comes to nutrition. During your period the body may need an extra 100kcals per day, so if you are aiming for a calorie deficit allow yourself some slack on the days of your period. I would also suggest increasing carb intake to try and curb those sweet cravings.
- Exercise releases all the feel good hormones so make sure to continue to exercise during the PMS stage and Follicular stage of your cycle even if you have to pull back on the weight and intensity during that period.
- Stress hormones will impact the release of sex hormones so reducing stressors will always be beneficial to a healthy menstrual cycle.
- I think it’s time we all started being more open on the topic of the menstrual cycle. It’s a natural and healthy part of a woman’s life and not something we should feel embarrassed about. Let’s start talking openly about it with our Coaches and Personal Trainers.
