What does your menstrual cycle have to do with exercise performance?

I have worked with many women, and over the past year, I have been asking them about their menstrual symptoms. Although there is a diverse range of symptoms, it is clear that many share similarities for each phase.

As women, our bodies undergo a fascinating hormonal choreography each month through the menstrual cycle. While menstruation is often associated with mood swings and discomfort, it's essential to recognize the potential impact of these hormonal shifts on exercise performance. Understanding the different phases of the menstrual cycle can empower women to optimize their workouts and achieve better results. In this blog post, we will delve into the various phases of the menstrual cycle and explore how they can influence exercise performance.

Here's my summary of the phases and how we work on The Synced Method to plan exercise around the cycle symptoms.

Phase 1: Early Follicular Phase - 'Gearing Up':

During the menstruation phase, hormone levels, including estrogen and progesterone, are at their lowest. Most of my clients experience fatigue and discomfort during the first few days, but just after 3 days in, they are raring to go. They usually start this phase with restorative practices before moving onto lifting heavy weights in the latter phase. Gentle exercises like walking, yoga, and stretching can alleviate cramps and boost mood by releasing endorphins. Listen to your body, take it easy if needed, but don't shy away from staying active. You would be surprised at your strength and power levels at this time.

Phase 2: Late Follicular Phase - 'Peak Heat'

On the day that your period ends, the next phase begins. Estrogen levels gradually rise, leading to an increase in energy and stamina. I recommend HIIT workouts, sprints, and powerlifting as your body efficiently utilizes oxygen. Enjoy the surge of motivation and take advantage of this phase to push your limits and achieve new milestones. However, if you are like me, you might also find this surge of energy overwhelming, so it's really important to take regular breaks and recover really well. I meditate loads during this time.

Phase 3: Luteal Phase - 'Deload & Conquer'

Around ovulation, estrogen levels peak, but an array of symptoms can kick in. Most clients report dizziness, fatigue, mood swings, bloatedness, and sleep disruptions. This is your opportunity to take the foot off the pedal and start working on body alignment, light weights, yoga, and resistance machines. Not only is there less chance of injury that way, but you are tapering off the intensity.

Phase 4: Late Luteal Phase - 'Restore & Nurture'

During this phase, it's essential to focus on exercises that help manage stress and improve mood. Incorporate mindfulness practices, such as meditation and gentle yoga, to support your mental and emotional well-being. Don't go hard with the exercise, and let's face it, it's the only change that you will give yourself to relax.

Conclusion:

The menstrual cycle is a natural and powerful force that impacts every aspect of a woman's life, including exercise performance. By recognizing the different phases of the menstrual cycle and how they influence our bodies, we can tailor our workouts and nutrition to maximize results and improve overall well-being.

Remember, each woman's experience is unique, and it's crucial to listen to your body and adjust your workouts accordingly. Embrace the ebb and flow of your menstrual cycle, and use it as a tool to empower your fitness journey. By working in harmony with your body's natural rhythms, you'll achieve greater exercise performance and overall health.