The average menstrual cycle is 28 days, but can vary from woman to woman, and within a cycle there are two phases that could have varying impacts on your training.
FOLLICULAR PHASE
Approximately days 1-14 leading up to ovulation, where oestrogen (estradiol) is the dominant hormone.
Typically during these couple of weeks; performance in the gym is better, muscle soreness is lower, mood and morale are higher, and insulin sensitivity is improved.
LUTEAL PHASE
Approximately days 15-28 leading up to menstruation, where progesterone is the dominant hormone.
Hunger cravings can increase, performance can decrease due to other symptoms, and insulin resistance can rise.
Here’s my 2 cents as a male who has coached hundreds of women over the last decade…
It really does depend on the individual!
Some women see massive drop-offs in their training, others are able to work through their cycle uninterrupted
Here are a few considerations and strategies that may help…
EXERCISE INTENSITY
Reducing the stress on your body during sessions on the lead up to menstruation.
This could be taking more rest between sets, lighter weight/ more reps or variations of exercises that are overall less taxing.
For example, a heavy barbell back squat could be switched to a higher rep goblet squat.
DIET
During the luteal phase, it is believed that calorie needs can actually be increased by 100-300kcals per day.
With cravings higher, it could make sense to eat around maintenance for half of the cycle, and a deficit in the other (if fat loss is the goal).
BODY COMPOSITION
Site measurements and bodyweight may be better compared week 1 to week 1 etc of each cycle, rather than week by week.
This accounts for any weight fluctuations with bloating and water retention.
TRACKING
Just as tracking performance in the gym via logging lifts, alongside tracking calories for your nutrition targets…
You can also use apps such as @flotracker to better understand and manage your cycle.
... Again, I’m no expert on this subject and will never experience this myself
But having normalised the conversations with many female friends and clients, it has helped me gain a better understanding on how to approach it
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