How your Menstrual Cycle is Affecting your Workout

Oct 02, 2020

Have you ever noticed that you feel different in the gym at certain times of the month?

Sluggish? Unmotivated? Fatigued? Bloated? Energized? Strong? Fast? Lean?

Good news….its not in your head and you didn't just wake up weaker!

Our hormones fluctuate throughout the month in order to prepare for possibly creating another human. In order to do this, it has to shift its energy and focus on other bodily processes.

I promise your body doesn't care how much you can squat if it's trying to create life.

Let's take a look at what your performance looks like during the different phases of your cycle:

Follicular Phase (Days 1-14):

Estrogen Increases
Mood and Energy increase.
More lean muscle mass
Aerobic Capacity Increases.
More Insulin sensitive.
Strength and overall performance may increase.

Luteal Phase (Days 15-28):

Estrogen decreases and Progesterone increases.
Strength and overall performance may decrease a tad. (this is TEMPORARY).
Fatigue and Mood may decrease
Cravings might increase.
Bloating and Water retention increase.
Less Insulin Sensitive.

TLDR: Opt for more strength training during the 1st half of your cycle and more calming, restorative exercise like yoga, walking, hiking, accessory work during the second half of your cycle to optimize performance and feel your best!