How Does My Cycle Effect My Training?

Your menstrual cycle can have a real impact on how you feel, recover, and perform in training. Every woman’s experience is slightly different, but here’s a clear breakdown of the four main phases and how they typically affect training:

1. Menstrual Phase (Day 1–5) Period

• What’s happening: Oestrogen and progesterone are low, and energy levels can drop.

• Training impact: You may feel more fatigued, have cramps, or feel weaker.

• Best approach:

  • Gentle movement if you’re uncomfortable (walking, mobility, light stretching).

  • If you feel good, you can train normally many women still perform well.

  • Focus on listening to your body; reduce intensity if energy is low.

2. Follicular Phase (Day 6–14) Energy Boost

• What’s happening: Oestrogen rises, boosting energy, motivation, and recovery.

• Training impact: This is often the best time for strength gains and pushing intensity.

• Best approach:

  • Heavier strength training, progressive overload.

  • High-intensity workouts.

  • Learn new skills, your brain may also feel sharper.

3. Ovulation (Around Day 14)

• What’s happening: Oestrogen peaks, testosterone is higher, then levels dip. Some women feel powerful, others a bit sluggish.

• Training impact: You might feel extra strong, but there’s also a slightly higher risk of joint injuries (especially ACL in women).

• Best approach:

  • Great time for personal bests (strength, endurance).

  • Be mindful of joint stability; warm up thoroughly and watch form.

4. Luteal Phase (Day 15–28) Pre-Period

• What’s happening: Progesterone rises, then falls before your period. Many women notice PMS: bloating, fatigue, mood changes.

• Training impact: Endurance and heat tolerance may dip. Recovery can feel harder.

• Best approach:

  • Focus on moderate strength work, steady-state cardio, or skill-based training.

  • Prioritise sleep, recovery, and hydration.

  • Scale intensity if you feel sluggish, but movement often helps symptoms.

Your energy is generally higher in the first half of your cycle (follicular + ovulation) which is a great time to push training. Your energy and recovery dip in the second half (luteal + menstrual). Here you should adjust intensity, but don’t stop moving, lighter sessions can help symptoms.

Tracking your cycle can help you know how you will be feeling, when you can push and when you can be kind to yourself and go easy. It is important to work with your body and not against it.