Hormones!

Ladies, do you ever feel like some weeks you’re hitting personal bests with ease, sprinting around the gym with tons of energy, and feeling completely in control of your exercise and nutrition?

Yet other weeks, every weight you lift feels 10 times heavier than normal, you’re sweating more than usual, and you want to eat every carbohydrate in sight?

Why do we fluctuate between feeling on top of the world with our training, only to feel like everything is just a downright struggle the next?

Women’s hormones are finally being studied in greater detail to explore their link to athletic performance, providing valuable insights into how we can manage our menstrual cycles and adapt our training to align with certain stages.

While it’s well-recognised that every woman experiences different signs and symptoms during their cycle, there are a few key takeaways from this research that can help amplify your training. The goal is to change your mindset and work with your hormones rather than fight against your body’s natural rhythm.

We can break the menstrual cycle into two main phases: the follicular phase and the luteal phase.

The Follicular Phase: Day 1 to 14 (typically)

We love this phase! Your period is over, and oestrogen levels are on the rise. This can boost your mood and increase energy levels, making you more motivated to work out. During this phase, your body is primed for high-intensity workouts, heavy weightlifting, and chasing personal bests.

The Luteal Phase: Day 14 to 28 (typically)

In this phase, your body begins to prepare for your period. Progesterone levels are at their highest, which can leave you feeling more tired, quicker to exhaust, and likely to overheat. It’s not an ideal time to push yourself hard in training, so opt for low-intensity workouts and allow more recovery time than usual. Core and stretch classes, as well as low-impact workouts, are excellent choices during this stage.

If you’re participating in strength classes, be kinder to yourself. If the weights you lifted last week feel heavier today, that’s perfectly fine! Use this time to focus more intently on technique and controlling your movements.

During these weeks, you’ll likely feel hungrier than usual, with hunger cues screaming at you. This is completely normal. Research shows that your body can use 5–10% more calories during the premenstrual phase. Listen to these cues and fuel your body with nutritious food to support its functions.

If you’re tracking calories, consider eating at maintenance rather than in a deficit during this phase to properly support your body’s needs.

Closing Note

By understanding your menstrual cycle and aligning your training with your body’s natural rhythm, you can maximise your performance and maintain a healthy mindset. Remember, working with your body is the key to sustainable progress!