Training and the menstrual cycle
Most women will be aware of some negative side effects in relation to their period.
You may pick up on the irritability, the cramps, the insatiable hunger! But I want to dive a little deeper and give you some information on your cycle and what you may experience in the gym throughout the month.
We can split our menstrual cycle up into sections
Follicular phase - Day 1 of menstruation through to day 14
During this two weeks we have an increase in Testosterone. Testosterone has been shown to increase muscle strength and size, As well as Oestrogen (peaking around ovulation) which is also Beneficial for muscle recovery.
While the first few days of your period you may not feel like doing your normal exercise, moving the body has been shown to have a positive effect on the negative symptoms that come along with it. Endorphins are released from exercise and water retention can also be reduced, making you feel less bloated. So if you don’t feel up to your usual weight training switch out your workout to a walk, yoga etc but keep moving! You may just feel better for it.
Day 14-17 Ovulation - peak oestrogen levels. Although there are a lot of positives, one thing to be aware of that has come up in a few studies is that tendon laxity in the days leading up to and of ovulation can put females at a higher risk of tendon injuries. It could beneficial to spend a little extra time warming up and not over stretching.
Luteal Phase Day 17-28
During our Luteal phase we have an increased level of progesterone and our body temperature sits slightly elevated. During this phase you may notice a slight loss in strength, or an increase in the rate of fatigue.
You often hear women say im so hungry before my period I just eat everything! Well there is a reason for this, Progesterone can be linked to an increased appetite. as well as our bodies naturally burn more calories during this time. Science! So don’t be too hard on yourself, an extra couple of snacks here and there aren’t the end of the world.
Evidence - While science is constantly evolving, some studies have noted no change on participants strength or velocity throughout the menstrual cycle and recommend taking an individual approach. So tracking your own personal experiences, and how you feel at different times throughout your cycle is currently the best way to gather information on what works best for your training. Personally I find there to be not much variance in my strength across my menstrual cycle, but the premenstrual symptoms I get prior and during my period mean I take more rest days and prioritise sleep and recovery.
Things to take away from this.
If you have the flexibility of choosing when to go for Personal bests in the gym, you could try to hit these in the follicular phase and see if this has any correlation
More rest days maybe needed leading up to your period, you may not hit the same numbers you have hit before, you may be more tired and endurance could be down, that is ok!
Prioritising rest and recovery in the days leading up to your period if you are feeling some negative pms symptoms. But try to keep that body moving with light exercise.
Dont beat yourself up for being hungry leading up to your period, Its a normal part of our cycle and you could pre empt this by having some extra nutritious snacks available.
More studies are needed on the effects of the menstrual cycle stages on strength training in women, and it is a personal choice wether to train in relation according to your cycle