Your complete guide to Tailoring Exercise by menstrual phase
The interplay between female hormones and workouts depends on many factors, including the menstrual cycle phase, level of physical activity, and overall health. On some days, you might feel strong and capable, running with ease and full of energy. On other days, even light exercise can feel exhausting, leaving you wanting to curl up under a blanket.
Female hormones and workouts are closely connected, as estrogen and progesterone play a significant role in women’s fitness routines. Understanding hormonal cycle and fitness, aligning workouts with hormone levels, can help you achieve better results. Let’s explore how the three main phases – Follicular (first half of the cycle), Ovulation (around 2–3 days), and Luteal (second half of the cycle) – affect your workout.
Follicular Phase
During the Follicular phase, estrogen levels in a woman’s body start to rise. The body can handle a lot and stay strong and productive for extended periods. Recovery after training is faster, and ligaments and joints are more flexible. However, this increased flexibility can also mean reduced stability, leading to a higher risk of injury. As your energy and hormone level continue to rise, you’ll reach the Ovulation phase, where your body hits its peak performance.
Ovulation Phase
In the middle of the cycle comes the Ovulation phase, the moment when estrogen and progesterone peak. At this stage, energy levels are usually at their highest, even if it doesn’t always feel that way. This is an excellent time to mix different workouts. The body is efficient at recovering from intense exercise during this phase. Often, I keep asking myself; “Should I do strength training during Ovulation?” The peak in testosterone enhances muscle-building capacity, making it ideal for heavier weights and more challenging resistance exercises. After this short but high-energy phase, the Luteal phase begins, bringing slower energy levels and different challenges. Learn more about impact of hormones here.
Luteal Phase
The final phase is the Luteal phase, during which progesterone levels rise and estrogen drops. Energy levels often decline, and mood can be affected. Progesterone may raise body temperature, causing faster fatigue during workouts. It can also lead to water retention, resulting in feelings of bloating or heaviness. Staying hydrated and incorporating potassium-rich foods like bananas, sweet potatoes, or spinach can help mitigate these symptoms. Recovery slows during this phase, so it’s essential to prioritize 7–9 hours of quality sleep and focus on stretching routines. For more on how exercise affects women’s hormones, read here.
To make the most of female hormones and workouts, here are best workouts for women recommended for each phase of the menstrual cycle
Follicular Phase:
- Strength training: The body is most capable of building muscle during this phase.
- High-intensity cardio: Running, cycling, and HIIT (High-Intensity Interval Training) are excellent options.
- Functional training: Exercises that improve overall fitness levels.
Ovulation Phase:
- Long-distance running or cycling: These can feel particularly enjoyable and effective.
- Weightlifting: Incorporate heavier weights or more challenging resistance exercises.
- Variety: Try different types of workouts, such as kickboxing or boot camp.
Luteal Phase:
- Low-intensity, high-volume workouts: Light weightlifting with more repetitions.
- Relaxing exercises: Yoga, stretching, or Pilates can help manage PMS symptoms.
- Active recovery: Activities like walking or swimming can promote gentle movement and relaxation.
Conclusion
Every body is unique, and it’s important to listen to what yours needs. Understanding the relationship between female hormones and workouts can offer significant benefits. Remember, what works for one person may not work for another. Experiment, pay attention to how your body reacts, and enjoy the journey of discovering what works best for you.
Author: Anastasia Fermbo
