What if you could train smarter, not harder, by working with your body instead of against it?

Many women push through workouts feeling exhausted one week and unstoppable the next—without realising that their hormones are influencing performance, strength, and recovery. Understanding how your menstrual cycle impacts your body can help you optimise your training, prevent burnout, and get better results.

Instead of feeling frustrated by fluctuations in energy and motivation, it’s time to harness your cycle to maximise strength gains and overall well-being.

The Menstrual Cycle & Strength Training: What You Need to Know

The menstrual cycle isn’t just about your period—it’s a powerful biological rhythm that affects how your muscles recover, how strong you feel, and even how your body uses fuel.

The average cycle lasts 28 days (though it can range from 21-35 days) and is divided into four key phases:

1️⃣ Menstrual Phase (Days 1-5) – Your period starts, hormones are at their lowest.
2️⃣ Follicular Phase (Days 6-14) – Estrogen rises, energy and strength increase.
3️⃣ Ovulation (Day 14-16) – Peak strength and performance.
4️⃣ Luteal Phase (Days 17-28) – Progesterone rises, fatigue and cravings increase.

By tailoring your strength training to each phase, you can train smarter, recover better, and feel more in sync with your body.

Why Training with Your Cycle Matters

Most workout plans ignore female physiology, assuming that women’s bodies function the same way every day—like a man’s does. But research shows that hormonal fluctuations impact strength, endurance, recovery, and injury risk.

⚡ Follicular & Ovulation Phases = Strength Gains
🔥 Luteal Phase = Focus on Recovery & Maintenance

By syncing your workouts with your cycle, you can:

✅ Maximize Strength & Performance – Train harder when your body is primed for strength gains.
✅ Reduce Fatigue & Burnout – Avoid pushing too hard when energy is lower.
✅ Improve Recovery & Adaptation – Optimise muscle growth and reduce soreness.
✅ Reduce Injury Risk – Ligaments become more lax at certain times of the cycle.

Let’s break down how to train in alignment with your cycle for optimal results.

Strength Training Through Each Phase of Your Cycle

🩸 Menstrual Phase (Days 1-5) → Deload & Move Intuitively

💡 What’s Happening:
Estrogen and progesterone are at their lowest, meaning fatigue and soreness can be higher. Some women feel fine, while others need more rest.

🏋️ Training Focus:

• Listen to your body – If you feel low-energy, swap heavy lifting for weighted mobility work, light strength, or walking.
• If energy is good, train as usual but avoid maxing out on lifts.
• Prioritise hydration & iron-rich foods to support blood loss.

✅ Best Workouts: Weighted mobility work, bodyweight exercises, light strength training, walking, or yoga.

🚀 Follicular Phase (Days 6-14) → Peak Strength & Performance

💡 What’s Happening:
Estrogen is rising, which boosts muscle recovery, energy, and motivation. Research shows that women build muscle and gain strength more effectively during this phase.

🏋️ Training Focus:

• Increase intensity! This is the time for heavy lifting, high-volume sets, and strength PBs!
• Focus on progressive overload—your body adapts best to strength gains here.
• Longer endurance sessions feel easier, so you might recover better from high-intensity training.

✅ Best Workouts: Heavy strength training, compound lifts (squats, deadlifts, presses), HIIT, sprints.

🔥 Ovulation (Days 14-16) → Peak Power, But Watch for Injury Risk

💡 What’s Happening:
Estrogen peaks, testosterone is elevated, and you may feel your strongest and most confident. This is a great time to test max lifts and push limits.

🏋️ Training Focus:

• Max effort strength & power-based training (think 1-5 rep heavy lifts).
• Sprint or explosive work (jumps, Olympic lifts, kettlebell swings).
• Be mindful of joint stability—higher estrogen levels can increase ligament laxity (meaning ACL injuries and joint sprains are more common now).

✅ Best Workouts: Max strength lifts, explosive training, sprint intervals, or challenging workouts.

😴 Luteal Phase (Days 17-28) → Focus on Recovery & Consistency

💡 What’s Happening:
Progesterone rises, increasing fatigue, water retention, and cravings. You might feel slower and less motivated—but that’s normal.

🏋️ Training Focus:

• Reduce intensity if needed—this isn’t the best time for personal bests.
• Prioritise moderate weights, higher reps, and steady-state cardio.
• Support recovery with extra sleep, hydration, and magnesium-rich foods.

✅ Best Workouts: Moderate strength training, moderate cardio, Pilates, yoga, or restorative movement.

Fueling Your Cycle: Nutrition & Recovery Tips

🥩 Protein: Support muscle recovery with 1.6-2.2g per kg of body weight daily.
🥑 Healthy Fats: Support hormone balance with Omega-3s and healthy fats (avocados!).
🍌 Magnesium & Potassium: Help reduce bloating, cramps, and fatigue.
💧 Hydration: Higher progesterone can lead to water retention—stay hydrated!

It’s Time to Train Smarter, Not Harder

Your menstrual cycle is not a weakness—it’s a superpower!

By understanding when to push and when to recover, you can build strength more efficiently, avoid burnout, and train in a way that works with your body—not against it.

💡 Key Takeaways:
✅ Train hard during the follicular & ovulation phases.
✅ Dial back intensity & focus on recovery during the luteal & menstrual phases.
✅ Listen to your body & adjust workouts as needed.

Instead of forcing yourself to train the same way every day, embrace your cycle, train in sync with your hormones, and unlock your full strength potential. 💪🔥

The best athletes don’t just train harder—they train smarter. 

Now you can too. 🚀