We all know that exercise is a fundamental ingredient for a healthy and balanced life. However, we sometimes don’t consider how the menstrual cycle and female hormone fluctuations can affect energy levels and physical performance.
There is limited research on the impact of female hormones on exercise and physical performance as most scientific studies have been based on only men. Luckily, there has been a call for more research, specifically the need to include women and consider female hormones as a key factor. More recently there has also been some attention in the media, thanks to the Women’s US Soccer team who won the 2019 World Cup. A key factor for their success was using individual cycle tracking as part of their player training, nutrition, recovery and sleep program. By modifying each player’s routine in line with their menstrual cycle, they were able to maximise their performance.
Despite the limited research, we can’t ignore that as women we have another layer to take into consideration when thinking about our physical exercise and cannot ignore its potential impact – the ever-fluctuating, individual hormonal changes of our cycle.
If you are interested in adapting your exercise routine for the different phases of your menstrual cycle, we have some simple recommendations for every phase based on the hormonal shifts that occur. Remember that we are all unique and during each phase will experience different symptoms to varying degrees. Ultimately, you should always listen to the wisdom of your body and do what feels right for you on any given day.
Hannah Moloney, founder of the online training platform ANNAMO, agrees, “I have learnt to adapt my training to support my hormones. This is where I can see more consistent results. I adapted my training to what my body needs in the moment and I don’t push my body in a negative way that causes burn out.”
First, understand your cycle
Each phase of the menstrual cycle is accompanied by changes in the two major female hormones, oestrogen and progesterone. The average menstrual cycle lasts for 28 days and there are four main phases: menstrual, follicular, ovulation and luteal. Each phase can vary in length from person to person depending on unique hormonal, physical, mental, emotional, lifestyle and environmental factors. Tracking your cycle is a great way to become more aware of the changes and what phase you’re currently experiencing. You can either track it manually by keeping a diary or download one of the many period tracking apps now easily available. Once you become more connected to your menstrual cycle and hormones, you can better understand and appreciate your energy levels and perhaps adjust your exercise routine accordingly.
The Menstrual Stage – 3-7 days
Your period has started and the first day of your menstrual cycle begins. During this phase your uterus is shedding the lining it has built up over the month, a natural elimination and detoxing process. Your estrogen and progesterone are at their lowest levels which may make you feel a bit sluggish and unmotivated. As your period goes on, these hormone levels will gradually increase and so will your energy.
In the first few days of your period, you may just feel like resting and not doing much exercise at all. It’s really important to listen to your body and take the rest and recovery you need. Should you exercise during your period at all? Ultimately it is up to you and your energy levels but it might be a good idea to reduce the intensity of your workouts considering what is occurring in your body. Moloney’s advice: “As I enter my period, my hormones are at their lowest. I don’t put pressure on myself to move my body through this time because it wants to rest. If I do have energy I do yoga, gentle Pilates or walks.” The best thing you can do in this phase is to listen to your intuition when it tells you what your body needs.
The Follicular Phase – Day 7-10 days
Your period is over and you’re now in the follicular phase of your cycle. During this phase, your body creates a hormone called the follicle-stimulating hormone (FSH) that signals the ovaries to create eggs for the ovulation stage. Your estrogen and progesterone levels are starting to increase and your energy levels follow. “When my hormones are on the rise, during my follicular and ovulation phases I know this is the time in my cycle where I can go for a quicker or longer distance run, or do a high-intensity workout and feel great pre, during and afterwards.” says Moloney.
The Ovulation Phase – 3-5 days
The ovulation stage is typically 3-5 days between the follicular and luteal stage. Your oestrogen levels are still high, along with the female hormone that triggers your body to start ovulating, the luteinising hormone (LH). The follicle-stimulating hormone (FSH) is also high and it’s the combination of these peaking hormones that gives you an added energy boost. You can probably continue to perform the high-intensity exercises you were doing in the follicular stage but perhaps switch it up and try something different such as a spin class, high intensity Pilates or running.
The Luteal Phase – 10-14 days
The last phase of your cycle before your period is the luteal stage. During the first part of this phase, you’ll likely still have energy from ovulation, which will begin to decline the closer you get to your period. It is the longest phase of your menstrual cycle and is characterised by a peak in progesterone, which can make some people lethargic.
During this phase, you can absolutely continue with your regular workouts but they may feel more challenging, especially the closer you get to your period. Post ovulation, continue with cardio-based exercise such as HIIT and strength training but in the lead up to the menstrual phase, introduce some yoga, Pilates or low intensity cardio training instead. As always, honour what your body needs during this time and throughout all phases of our menstrual cycle.
There is no one size fits all approach when it comes to exercise and your menstrual cycle. We are all unique and have very different physiology, health concerns and energy levels. Moloney adds “Each month I am still learning and understanding my cycle, but it is all about listening to my body, consistently educating myself and giving it what it needs at that very moment. I find myself with more energy and wanting to push myself more when I know it is the right time to do so.” You might find that you have lots of energy during your period or even the mid-luteal stage. Or you may feel sluggish during the ovulation stage. Whatever your experience, this is just a guide and point of reference. “Put less pressure on yourself about the word exercise and think about it as movement to support your body.” Wise words indeed.