What Happens to Your Body (Physiology)?
To train optimally for each phase of your menstrual cycle, you must understand physiologically what happens to your body during each phase.
It’s important to remember that the research on this topic is very mixed because people are generally different. I’m going to give you an overview of existing research, and then you can decide what works best for you.
- Menstrual
- Studies have found no consistent changes in performance indicators, such as VO₂ max and lactate threshold, during the menstrual cycle. However, some women may experience heavy menstrual bleeding, which can negatively affect power output. Additionally, the high hormonal stage of the cycle can impact performance due to changes in metabolism, fuel utilization, plasma volume levels, heat tolerance, and mood swings.1
- Note: some studies indicate no significant changes in muscle protein synthesis, muscle protein breakdown, or circulating blood metabolites across the menstrual phases. This suggests that the anabolic response of skeletal muscle may remain consistent throughout the cycle.
- Some studies have observed reduced reaction time, neuromuscular coordination, and manual dexterity. However, these effects could be influenced by factors such as nutrition and blood sugar levels.2
- There is a non-significant trend towards a slight decrease in aerobic capacity and strength during certain phases of the cycle. This may be attributed to negative effects on blood sugar levels, breathing rate, and thermoregulation.3
- Studies have found no consistent changes in performance indicators, such as VO₂ max and lactate threshold, during the menstrual cycle. However, some women may experience heavy menstrual bleeding, which can negatively affect power output. Additionally, the high hormonal stage of the cycle can impact performance due to changes in metabolism, fuel utilization, plasma volume levels, heat tolerance, and mood swings.1
- Follicular
- During this phase, when estrogen levels are low, the body tends to store less glycogen, which may enhance its ability to access and utilize available glycogen and carbohydrates more effectively.
- An increase in estrogen leads to a cooler body temperature, which enhances the body’s ability to release heat more effectively.4
- While results are inconsistent, some studies indicate a more significant gain in muscle strength and diameter during this phase.5
- Heart Rate Variability (HRV) tends to be highest during this phase, as low progesterone levels generally increase vagal tone.6
- Ovulation/Luteal
- During the ovulation and luteal phases, there is a decreased muscle-building capacity compared to the follicular phase. 6
- As progesterone levels rise, they decrease vagal tone (which is responsible for regulating the heartbeat), leading to an increase in resting heart rate (RHR) and a decrease in heart rate variability (HRV).6
- The body may have a reduced ability to access stored carbohydrates due to increased levels of estrogen and progesterone. Simultaneously, there is a greater need for carbohydrates as the metabolic rate increases to support the building of the endometrium.7
- Some studies suggest that individuals may experience a lower VO₂ max during this phase.8
- High levels of estrogen can increase bloating by enhancing the expression of vasopressin, which retains water and constricts blood vessels.
- Progesterone competes with a similarly structured hormone called aldosterone, resulting in reduced blood volume, cardiac output, and blood pressure.7
- An increase in progesterone leads to a rise in body temperature and an increased sweating rate.9
- Due to changes in circulation from rising progesterone levels, more metabolites can become trapped in muscles after exercise. Therefore, cooling down properly after workouts is essential to decrease inflammation.
- Many individuals experience disrupted sleep and lower sleep quality during this phase, largely due to physiological stress and increased body temperature caused by elevated progesterone levels.
Note: There is a higher risk for tendon injury due to higher amounts of the hormone relaxin, which loosens muscles and ligaments, so adequate warm-ups are highly recommended (I spent extra time warming up during this phase of my cycle) 10
Summary of Training:
It is very difficult to obtain data because the phases can be different even within your own cycle. You know your body best, so do what works best for you. This is what I have found works for me, so it might work for you, too.
- Menstrual → recovery, restorative yoga, light cardio/endurance
- Follicular → high-intensity interval training (HIIT), strength training, endurance
- Ovulation/Luteal → strength circuits (low weights, higher reps), strength (with plenty of breaks), light endurance, strength/power yoga, Pilates
Sample Training Plan:
This is an example of my training plan over the past year. It is important to note that these workouts target Olympic and collegiate athletes. The exercises, load, and reps can be modified for varying fitness levels. Below this sample plan are more detailed workouts. Keep in mind that these workouts are based on my training for sailing, which is strength and endurance focused, so this applies to sports that are a mix of both.
Menstrual –
Day 1: light walk
Day 2: 30-45 minute light cycle (heart rate under 135)
Day 3: 30 minute run + regenerative yoga (heart rate under 135)
Day 4: short strength (with very few reps and long breaks)
Follicular –
Day 5: 90 minute cycle + core workout
Day 6: circle circuit
Day 7: erg workout
Day 8: strength circuit
Day 9: off/recovery
Day 10: strength
Day 11: circle circuit
Day 12: 120 minute cycle + core
Day 13: strength circuit
Ovulation/Luteal –
Day 14: 45 minute interval cycle
Day 15: off/recovery
Day 16: core workout
Day 17: strength circuit
Day 18: 30 minute short power erg
Day 19: strength
Day 20: Pilates
Day 21: off/recovery
Day 22: strength circuit
Day 23: strength
Day 24: 60 minute cycle (heart rate under 135)
Day 25: power yoga
Day 26: off/recovery
Day 27: strength
Workouts detailed:
Strength (3 different examples of whole body strength workouts) –
Circle circuits (3 different examples of whole body circle circuit workouts) –
Strength circuits (3 different examples of whole body strength circuit workouts)–
Citations:
[1] Janse de Jonge, X. A. (2003). Effects of the menstrual cycle on exercise performance. Sports Medicine, 33(11), 833–851. https://doi.org/10.2165/00007256-200333110-00004
[2] Lebrun, C. M. (1993). Effect of the different phases of the menstrual cycle and oral contraceptives on athletic performance. Sports Medicine, 16(6), 400–430. https://doi.org/10.2165/00007256-199316060-00005
[3] Sims, S. T., & Yeager, S. (2024). Roar: Match your food and fitness to your unique female physiology for optimum performance, Great Health, and a strong body for life. Rodale Books, 21.
[4] Baker, F. C., Siboza, F., & Fuller, A. (2020). Temperature regulation in women: Effects of the menstrual cycle. Temperature, 7(3), 226–262. https://doi.org/10.1080/23328940.2020.1735927
[5] Sung, E., Han, A., Hinrichs, T., Vorgerd, M., Manchado, C., & Platen, P. (2014). Effects of follicular versus luteal phase-based strength training in young women. SpringerPlus, 3(1). https://doi.org/10.1186/2193-1801-3-668
[6] Brar, T. K. (2015). Effect of different phases of menstrual cycle on heart rate variability (HRV). JOURNAL OF CLINICAL AND DIAGNOSTIC RESEARCH. https://doi.org/10.7860/jcdr/2015/13795.6592
[7] Gil, Y. R. C., Fagundes, R. L. M., Santos, E., Calvo, M. C. M., & Bernardine, J. D. (2009). Relation of menstrual cycle and alimentary consumption of women. E-SPEN, the European e-Journal of Clinical Nutrition and Metabolism, 4(5). https://doi.org/10.1016/j.eclnm.2009.08.002
[8] Godbole, G., Joshi, A., & Vaidya, S. (2016). Effect of female sex hormones on cardiorespiratory parameters. Journal of Family Medicine and Primary Care, 5(4), 822. https://doi.org/10.4103/2249-4863.201148
[9] Garcia, A. M. C., Lacerda, M. G., Fonseca, I. A. T., Reis, F. M., Rodrigues, L. O. C., & Silami-Garcia, E. (2006). Luteal phase of the menstrual cycle increases sweating rate during exercise. Brazilian Journal of Medical and Biological Research, 39(9), 1255–1261. https://doi.org/10.1590/s0100-879×2006005000007
[10] Parker EA, Duchman KR, Meyer AM, Wolf BR, Westermann RW. Menstrual Cycle Hormone Relaxin and ACL Injuries in Female Athletes: A Systematic Review. Iowa Orthop J. 2024;44(1):113-123. PMID: 38919370; PMCID: PMC11195904.