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What is the follicular phase and how can you use it to build muscle?
Written byLiz Connor
Reviewed byDr Emma Ross
We ask sports physiologist Dr Emma Ross to tell us how the first half of your menstrual cycle might impact the way you exercise…
Summary
1What's the follicular phase?
The first stage of your four-part menstrual cycle. It begins on the first day of your period and lasts until ovulation…
2What’s happening in the body at this time?
“This phase is all about gearing up your body for ovulation,” says Dr Emma. “Starting from the first day of your period…
3What are the benefits?
Some experts believe that oestrogen levels during the follicular phase, especially during the late follicular phase...
Sticking to a set exercise routine can be tough at the best of times. But the good news is that rigidity might not be the best for your body. Instead, flexing your workouts to your menstrual cycle may have performance-boosting benefits. But as we’re all different, how we exercise during our menstrual cycle will also be different. Research in this area is also still new, so experts suggest adopting a personalised approach.
Your menstrual cycle can have a huge impact on your energy levels, sleep, motivation and comfort throughout the month. And eight weeks of all-out effort isn’t sustainable for around 50% of the population – particularly when we have a 28-day cycle.1 But of course, this can vary for each menstruating person.
That’s where understanding the different phases of your menstrual cycle becomes really important. Here, we look at the follicular phase and Dr Emma’s tips on how to use it to fuel your fitness.
What is the follicular phase then?
The follicular phase is the first stage of your four-part menstrual cycle. It begins on the first day of your period and lasts until ovulation.2,3
As the longest phase of your monthly cycle, it typically runs for around 14 days,1 although there’s no set ‘normal’, and the exact length can vary from person to person.
What’s happening in the body during the follicular phase?
“This phase is all about gearing up your body for ovulation,” says Dr Emma. “Starting from the first day of your period, oestrogen (the go-get-em hormone) begins to rise.”1 This can mean you feel more pumped and full of energy.
What are the benefits of exercising during the follicular phase?
Some experts4 believe that oestrogen levels during the follicular phase, especially during the late follicular phase, could impact muscle strength and performance, however so far, the data isn’t there to support this. A recent review called for more high-quality research and advised any changes to an exercise routine should be tailored to the individual for now.
Studies5 have found that higher oestrogen levels are linked with increased growth hormone (GH) production, an important hormone involved in converting the protein we eat into muscle tissue.
Aside from the absence of painful cramps, there could be an extra reason you feel great after your period: “Oestrogen boosts the feel-good hormone serotonin, so your mood can naturally be elevated around this time,” says Dr Emma. “Women often report feeling more productive, resilient and motivated to hit the gym at the start of their cycle.
“Some studies, mainly in animal models, shows oestrogen may also make it easier for your body to access carbohydrates,6 which are the primary fuel for high-intensity exercise, so we’re better able to take big workout efforts in our stride.”
When all this comes together, it can make you feel pretty powerful – with the potential to run faster on the treadmill, box more rounds on the bag or nail a tough AMRAP (a form of high-intensity workout style). But remember, everyone is different and the evidence for this is in its infancy, always listen to your body and do what works for you when it comes to your fitness during your menstrual cycle.
Should I focus on strength training during the follicular phase?
“Currently, there isn’t much research on syncing your training with menstrual cycle phases, as both training studies and menstrual cycle studies are complex and difficult to conduct,” says Dr Emma. However, the emerging research we do have suggests some promising strategies.
“Studies show that focusing on strength training during the first half of your cycle (the follicular phase) and reducing it during the luteal phase7 can potentially lead to better strength gains, than if you were to spread them across the month,” says Dr Emma.
To support your body through those big lifts, Dr Emma recommends focusing on good nutrition and regular hydration, as well as making time for active recovery.8 “You’ll want to plate up quality protein sources to rebuild and recover damaged muscle fibres, like fish, chicken, plant-based tempeh and eggs, as well as setting early bedtimes for eight hours of quality sleep.”
The final say
One of the reasons we all experience different symptoms and feelings throughout our menstrual cycles is that our bodies vary in their sensitivity to hormones,9 so don’t be discouraged if this strategy doesn’t work for you. Not to mention, more research is needed to say if training in the follicular phase is any better than other phases.
“Some people might produce higher levels of oestrogen or handle peak levels of these hormones differently than others, which can impact how you feel, your motivation to exercise and how effectively your body uses fuel for different workouts,” says Dr Emma.
Even if you don’t see improvements to your performance, aligning your training with your cycle will unlikely hinder your progress. Experimenting with this approach can be a fun way to mix things up. “Pay attention to how your body responds and adjust your routine to what feels best for you.”.
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.
- NHS. Overview - Periods [Internet]. NHS. 2023. Available from: https://www.nhs.uk/conditions/periods/
- Follicular Phase - an overview | ScienceDirect Topics [Internet]. www.sciencedirect.com. Available from: https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/follicular-phase
- Better Health Channel. Menstrual cycle [Internet]. better health channel. 2012. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle
- Carmichael MA, Thomson RL, Moran LJ, Wycherley TP. The Impact of Menstrual Cycle Phase on Athletes’ Performance: A Narrative Review. International Journal of Environmental Research and Public Health [Internet]. 2021 Feb 1;18(4). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/
- Olarescu NC, Gunawardane K, Hansen TK, Møller N, Jørgensen JOL. Normal Physiology of Growth Hormone in Adults [Internet]. Feingold KR, Anawalt B, Boyce A, Chrousos G, Dungan K, Grossman A, et al., editors. PubMed. South Dartmouth (MA): MDText.com, Inc.; 2019. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279056/
- D’Eon T, Braun B. The Roles of Estrogen and Progesterone in Regulating Carbohydrate and Fat Utilization at Rest and during Exercise. Journal of Women’s Health & Gender-Based Medicine. 2002 Apr;11(3):225–37.
- 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/
- Williams TD. Individual variation in endocrine systems: moving beyond the “tyranny of the Golden Mean.” Philosophical Transactions of the Royal Society B: Biological Sciences. 2007 Nov 28;363(1497):1687–98.
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