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Exercise tips to make the most of your four-phase menstrual cycle
Written byLiz Connor
Reviewed byDr Emma Ross
Is it worth tailoring your training sessions to your hormones? Physiologist Dr Emma Ross explains emerging studies in this field and how you can tap into this game-changing fitness strategy…
Summary
1Phase one: the period phase
“At the start of your cycle, when you’re bleeding, the main menstrual hormones – oestrogen and progesterone – hit their lowest levels…”
2Phase two: the follicular phase
“After your period finishes, oestrogen rises and generally peaks at the end of the follicular phase…”
3Phase three: the ovulatory phase
At the end of the follicular phase, oestrogen peaks, triggering your luteinising hormone (LH) and ovulation happens…
Ever wondered why some days you can smash out a powerful PB with energy left to spare, then others it's a struggle to make it through a five-minute warm-up?
Your motivation might not be the issue; it could be your naturally fluctuating hormones. “While hormonal shifts don’t directly affect athletic performance, the symptoms those changes trigger can cause big dips in energy, motivation and power,” explains Dr Emma, physiologist for H&B.
For too long, scientific research has focused primarily on men’s experiences, leaving a big gender data gap. Consequently, we’re only just waking up to the idea that tuning into our hormones can benefit our fitness.
This approach, known as cycle syncing, is a growing trend in the fitness world. Here, we asked Dr Emma to break down the four phases of our cycle and if we can hack our hormones for sporting success.
Phase one: the period phase
What’s happening in the body? “At the start of your cycle, when you’re bleeding, the main menstrual hormones – oestrogen and progesterone – hit their lowest levels1,” explains Dr Emma. “During this time, chemicals called prostaglandins are released to help shed the uterine lining. But they can also leak into your gut, causing familiar period symptoms like diarrhoea, nausea and an upset stomach.”1
Around 81% of women2 are estimated to experience pain and cramping around their bleed days, and a further 55%2 say that the pain is severe enough to interfere with their daily life, causing them to call in sick to work and skip on social plans.
Focus on… restorative yoga: “Gentle exercise releases pain-relieving endorphins, but even slow-paced walking can feel uncomfortable during a heavy period,” says Dr Emma. “Instead, opt for really gentle yin yoga, which can soothe discomfort.”
And you don’t need to spend ages in downward dog to reap the benefits. A 2019 study3 on women aged 18-22 with period cramps found that just 30 minutes of yoga twice a week significantly reduced their menstrual pain.
Phase two: the follicular phase
What’s happening in the body? After your period finishes, oestrogen rises and generally peaks at the end of the follicular phase.1 “Oestrogen has lots of great benefits – in post-menopausal women studies have found it aids faster recovery, supports muscle growth and repair,4 and can boost mood and confidence too,” says Dr Emma. During this phase, you might feel extra motivated, social and open to taking risks.
Focus on… strength training: One study5 suggests that stacking your resistance and strength training during this phase – and then easing off during the ovulatory phase coming up next – leads to better strength gains than spreading workouts evenly throughout the month. “But don’t overdo it,” advises Dr Emma. “The sweet spot is two consecutive days of training followed by a day of quality recovery.”
Phase three: the ovulatory phase
What’s happening in the body? At the end of the follicular phase, oestrogen peaks, triggering your luteinising hormone (LH) and ovulation happens, where you release an egg.1 “This phase lasts around 24-48 hours and is marked by a flurry of hormonal activity,” says Dr Emma. “All the happy, resilient and confident feelings you've experienced up to this point are geared towards one goal: supporting successful ovulation.”
Focus on… going for a new PB: Riding an oestrogen high, Dr Emma says you’re in a great spot to smash your training goals with high-intensity strength and cardio sessions.
“Many women find that HIIT feels amazing in this phase.” There’s also a small spike in testosterone as you ovulate. One study6 has found this can be powerful fuel for chasing a PB and pushing yourself to the next level.
Phase four: the luteal phase
What’s happening in the body? In the luteal phase, progesterone takes over as the dominant hormone.1 “It tends to bring on a calming effect, though it can also raise body temperature and slow digestion, causing bloating in some women,” says Dr Emma. By the end of this phase, a drop in oestrogen can ramp up PMS symptoms, so scaling back your workouts might help.
Focus on… endurance activities: According to Dr Emma, “While the follicular phase is your time for high-intensity bursts powered by carbs, the luteal phase favours fat as fuel,” she says. “So it’s an excellent period for big endurance activities like running or cycling.”
In one study, researchers found basal metabolic rate7 (BMR) could get a boost, helping you burn more calories at rest. Much more research is needed in this area, however.
Nearing the end of the luteal phase, PMS symptoms like fatigue, mood swings and bloating can start to show up as you approach your period.8 It’s a good idea to tone down the intensity and swap out those long runs for something gentler to keep things feeling good.
The final say
Cycle syncing could potentially help you achieve specific fitness goals and challenges, but Dr Emma reminds us there’s no one-size-fits-all approach.
“If you put a group of women into a room and asked about their period experiences, they’d all be different – from how they feel emotionally to the length and timings of their periods.” While a 'typical' cycle is often 28 days, there's no such thing as normal and even your own cycle can vary from month to month.
The key takeaway? It’s not about sticking to a strict plan but tuning inwards, paying attention to your unique symptoms and listening to your body when it’s craving rest.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Reed BG, Carr BR. The normal menstrual cycle and the control of ovulation [Internet]. Nih.gov. MDText.com, Inc.; 2018. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279054/
- Grandi G, Ferrari, Xholli, Cannoletta, Palma, Volpe, et al. Prevalence of menstrual pain in young women: what is dysmenorrhea? Journal of Pain Research [Internet]. 2012 Jun;5:169. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3392715/
- Yonglitthipagon P, Muansiangsai S, Wongkhumngern W, Donpunha W, Chanavirut R, Siritaratiwat W, et al. Effect of yoga on the menstrual pain, physical fitness, and quality of life of young women with primary dysmenorrhea. Journal of bodywork and movement therapies [Internet]. 2017;21(4):840–6. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29037637
- Tiidus PM. Benefits of Estrogen Replacement for Skeletal Muscle Mass and Function in Post-Menopausal Females: Evidence from Human and Animal Studies. The Eurasian Journal of Medicine [Internet]. 2011 Aug 1;43(2):109–14. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4261347/
- Romero-Moraleda B, Coso JD, Gutiérrez-Hellín J, Ruiz-Moreno C, Grgic J, Lara B. The Influence of the Menstrual Cycle on Muscle Strength and Power Performance. Journal of Human Kinetics [Internet]. 2019 Aug 21;68(1):123–33. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6724592/
- Cook CJ, Kilduff LP, Crewther BT. Basal and stress-induced salivary testosterone variation across the menstrual cycle and linkage to motivation and muscle power. Scandinavian Journal of Medicine & Science in Sports [Internet]. 2018 Apr 1;28(4):1345–53. Available from: https://pubmed.ncbi.nlm.nih.gov/29266410/
- Benton MJ, Hutchins AM, Dawes JJ. Effect of menstrual cycle on resting metabolism: A systematic review and meta-analysis. Bryner RW, editor. PLOS ONE. 2020 Jul 13;15(7):e0236025.
- NHS. PMS (premenstrual syndrome) [Internet]. NHS. 2019. Available from: https://www.nhs.uk/conditions/pre-menstrual-syndrome/
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