-
Menstrual cycle influences energy and performance: listening to it can enhance training.
-
Each phase of the cycle requires specific workouts, from intense to light.
-
Respecting the body’s signals increases well-being and results, preventing overload.
Every month a woman has a regular appointment: her menstrual cycle. While from the outside it may seem like a simple and repetitive process, the reality is more complex than it appears. Menstruation is not limited to the bleeding people often associate with the topic. It is a much more delicate process that involves the female body in many ways. It cannot be ignored or underestimated, especially by female athletes.
Physical activity demands varying levels of effort from the body, which must account for other processes it’s undergoing. The hormonal cycle impacts your energy, strength, and recovery capacity more than you might think. Ignoring it is counterproductive and potentially harmful, risking the waste of all the effort and commitment you’re investing in training. Training should be planned with your physical and hormonal condition in mind.
To better understand how this cyclical phase in a woman’s life can be integrated into training, we turned to running coach—and good friend—Willy. Willy works closely with his athletes to create training plans that take their unique hormonal phases into account, helping them train at their full potential. This approach turns ‘off’ days into valuable recovery periods and makes the most of those times when the body is primed for intense physical effort.
To each stage its own training
Workouts, beyond being planned around your goals, can—and should—be adjusted according to the hormonal phase you are experiencing. There are three primary phases, each linked to different energy and behavioral responses.
Phase 1: Follicular Phase
Duration: around 14 days, from the start of the cycle to ovulation.
In the early days of the follicular phase, energy levels are typically low, then see a rapid increase as estrogen levels rise. Estrogen is a primary female sex hormone that increases during this phase.
Recommendation: in the first week, focus on low-impact workouts, then intensify training during the second week.
Phase 2: Ovulation
Duration: just a few days around mid-cycle.
The shortest phase, ovulation, is when energy and estrogen levels are at their peak. This is the ideal time to tackle the most intense and demanding workouts, focusing on strength and endurance.
Recommendation: use this phase for high-intensity workouts, taking advantage of peak strength and energy.
Phase 3: luteal (or premenstrual) phase
Duration: around 10 days, from ovulation until the new cycle starts.
In the luteal phase, energy gradually decreases, leaving you feeling more fatigued. Mood may be affected, and you may experience bloating. Rather than seeing this as a moment of weakness, reframe it as an opportunity to slow down and recover.
Recommendation: focus on activities like yoga, stretching, and mobility exercises that are often neglected in favor of strength or endurance training. A mobile and flexible body responds better to stimuli and is less prone to injury.
Listening to your body as true training
Listening to the messages and sensations our body sends should be automatic and expected. Unfortunately, we often ignore certain signals, fearing they might limit us or make us appear weak to others. But these are not signs of weakness; they’re opportunities for smart adaptation. Accepting and addressing them can transform these signals into sources of strength, rather than something to be ashamed of.