- Category
- lifestyleWorkoutTrainingFitness and health for women
- DateNovember 9, 2023
- AuthorMeaghan Kennedy
- Read Time10 min
Train according to your menstrual cycle
As a personal trainer for women, I am often asked how we should train during our menstrual cycle. The short answer is this, train according to your goals. If you are someone who wants to achieve the latest beauty standard, aka the “toned” look. You may want to avoid taking 1-2 weeks off from strength training every month.
Looking at the research, it seems that there isn’t sufficient evidence to back up the claims that one must train according to their menstrual cycle phases. The current findings are considered inconclusive by the scientific community due lack of studies conducted on women and the topic of cycle syncing.
Personally, I do not cycle sync. I work out the same, regardless of which phase of the menstrual cycle I’m in. Like a lot of posts on social media, these posts are not based on science. They’re based on generalizations and inconclusive studies. The research isn’t unanimous. We should not assume that everyone is the same.
Now just because the evidence is inconclusive, that does not mean it isn't possible to feel tired, less motivated, experience cramps, etc. while menstruating. Just like your body type or metabolism, it depends on the individual. Inter-individual differences will dictate how you feel during training.
Until the 1980s, it was widely assumed that physiological responses to exercise did not truly differ between men and women. Thus, most sports science recommendations have been generalized to women without really questioning whether this direct transfer was valid. (Sims & Heather, 2018)
Understanding the Menstrual Cycle:
The menstrual cycle consists of four phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. Each phase is characterized by hormonal fluctuations that can impact energy levels, mood, and physical performance.
The Menstrual Phase:
During the menstrual phase, your hormone level drops, and an unfertilized egg is released and the body sheds the lining of the uterus. The menstrual phase begins on day one of the menstrual cycle and lasts 4 to 7 days.
The Follicular Phase:
The follicular phase follows the menstrual phase and lasts until ovulation. Hormone levels, particularly estrogen, gradually increase during this phase, leading to improved energy levels and potentially enhanced endurance and strength. The follicular phase typically shortens as women age.
The Ovulatory Phase:
The ovulation phase occurs during days 14 to 21. A mature egg is released through the fallopian tube during the most fertile time in the menstrual cycle.
The Luteal Phase:
The luteal phase begins during days 22 to 28. During the luteal phase, there is an increase in the hormone progesterone. Progesterone helps to thicken the uterus lining in preparation for pregnancy.
Why we cannot yet conclude that it is beneficial to cycle sync:
1. Small participant numbers in some of the current studies.
2. The complexity of hormone fluctuations and oral contraceptives impact the findings.
3. Not enough studies have been conducted to come to a concrete conclusion.
Training Adaptations:
Keep in mind that individual variations in hormone levels, genetics, and training history can influence how one responds to training during the menstrual cycle.
It is okay to not lift heavy or try to hit any PRs (personal records) if you are not feeling it. You can lift lighter and increase the reps. You can do low-intensity workouts instead of high intensity. If you are experiencing back pain, you can do some lighter core work such as bird dogs, yoga, or light cardio.
If you are an athlete or like to lift heavy, you can schedule tournaments or workouts during the more energetic phases of your cycle.
Consistency matters, not perfection.
The Main Message
At the end of the day it is not mandatory to train according to our cycle. There is no uniform training method. If you have a specific goal in mind, it can be detrimental to your goals to veer away from your training program for one to two weeks every month. Consistency and progressive overload are what deliver results. I am not stating that one should force themselves to exercise and lift heavy if they are experiencing extreme symptoms such as lower back pain or cramps. If your period is putting you out for a week or two at a time, it is best to see a doctor.
As someone who has predominantly trained women over the past three years, I can see how the menstrual cycle affects everyone differently. I have clients who schedule their training sessions around their time of the month due to back pain and cramping. I have clients who told me their painful premenstrual symptoms were greatly reduced once they started exercising regularly. I also currently have clients who just started strength training and are curious to see how their menstrual cycle affects their training, so they are tracking it.
If you are someone who experiences painful symptoms during menstruation, then you should listen to your body and take a couple of days off or do some lighter exercise. If you aren’t sure, it can be a powerful tool to track your menstrual cycle and use that information to adapt your training as needed.
It is important to keep in mind that the fitness industry Is an oversaturated business. People will say what they can to make it look like they have access to a special secret that will deliver results. Take everything with a grain of salt, do your research, and remember that not everybody is the same.
References:
1. Europe PMC. (n.d.). Europe PMC. https://europepmc.org/article/MED/25905282/NBK279054#free-full-text
2.Garg, D., & Berga, S. L. (2020). Neuroendocrine mechanisms of reproduction. In Handbook of Clinical Neurology (pp. 3–23). https://doi.org/10.1016/b978-0-444-64239-4.00001-1
3. Gregory, H. . G., & Travis, T. . N. (2015). Essentials of Strength Training and Conditioning 4th Edition. Human Kinetics.
4. Lenton, E. A., Landgren, B., Sexton, L., & Harper, R. (1984). Normal variation in the length of the follicular phase of the menstrual cycle: effect of chronological age. BJOG: An International Journal of Obstetrics and Gynaecology, 91(7), 681–684. https://doi.org/10.1111/j.1471-0528.1984.tb04830.x
5. Sims, S. T., & Heather, A. K. (2018). Myths and Methodologies: Reducing scientific design ambiguity in studies comparing sexes and/or menstrual cycle phases. Experimental Physiology, 103(10), 1309–1317. https://doi.org/10.1113/ep086797
6. The effect of the phase of the menstrual cycle and the birth control pill on athletic performance. (1994, April 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/8013042/
7. Thompson, B., Almarjawi, A., Sculley, D. V., & De Jonge, X. J. (2019). The effect of the menstrual cycle and oral contraceptives on acute responses and chronic adaptations to resistance training: A Systematic Review of the literature. Sports Medicine, 50(1), 171–185. https://doi.org/10.1007/s40279-019-01219-1
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