How does my menstrual cycle impact My Workouts?
Do you ever find that some weeks, it just feels “harder” to workout?
Maybe your energy is low. Maybe your motivation is sluggish. Maybe the same set of weights you lifted last week, somehow feel….heavier.
You want to keep a consistent workout routine, but you find it difficult to bring the same level of intensity, week after week. And you beat yourself up for losing momentum.
Well, I’m here to tell you that the fluctuations you experience, are VERY normal. And it could have a lot to do with your menstrual cycle!
Some are more sensitive than others, when it comes to the (average) 28-day hormonal rollercoaster ride.
But for a lot women, paying attention to their cycle can be a game-changer. Especially when it comes to building strength, and optimizing their workouts.
What are the basics of my cycle?
A woman’s menstrual cycle has four different phases: menstrual, follicular, ovulation and luteal.
How do my hormones affect my workouts?
During the Follicular and Ovulation phases of your cycle, estrogen is high, and progesterone is low. This is a good time to push heavy weights, and to feel good about it.
During the Luteal and Menstrual phases of your cycle, estrogen drops, and progesterone increases. This may be a good time to scale back your PR efforts, and start to modify your workouts in a way that is less taxing on your body’s energy systems Again, this is one of those “it depends” situations as people may experience different things throughout their cycle.
How do I adapt my training program to meet the needs of my body?
As you monitor the flow of your cycle, there are 3 main ways to adjust your training program:
1. Rate of Perceived Exertion (RPE)
Often times, when looking to make strength gains, I advise my clients to reach for a 7 or 8 on the RPE scale. This is a great target to aim for during the Follicular/Ovulation phase of your cycle. But it’s important to listen to your body, and adjust your RPE goals, as necessary. During the Luteal/Menstrual phase, you may want to drop your RPE to a 5 or 6, if you’re feeling sluggish. The key? Don’t feel guilty about “scaling back.” You’re listening to your body, that’s a good thing!
2. Movement Modality
During the Follicular/Ovulation phase of your cycle, it’s a good time to go full-on “beast-mode.” This may include heavy deadlifts, challenging sled pushes, and max reps. Once you hit the Luteal/Menstrual phase, you may want to transition from barbell work, to dumbbell work. Or simply join a yoga class….or go for a walk. Progesterone is the “warm and fuzzy” hormone that invites you to sink into your parasympathetic mode – it’s all about “rest and digest.” So if you feel inclined to rest….go ahead! Take a nap.
3. Workout Duration
Simply put….the longer you workout, the harder it is. When you’re in your Follicular/Ovulation phase, it’s a very good time to push yourself and go for endurance wins. Do an extra set of reps. Run the extra mile. And capitalize on the abundance of energy you have, at your disposal. Once you transition into your Luteal/Menstraual phase, give yourself some slack, and pay attention to when your body is “tapped out.” Maybe you scale back to a 30 minute session, as opposed to 45. Allow yourself to be flexible, and listen to your body’s cues as the guide.
Everyone experiences their menstrual cycle differently. However….science tells us that the fluctuation of hormones that accompany a woman’s menstrual cycle can have a significant impact on energy. If you’re someone who experiences distinct highs and lows, in relation to the flow of your cycle, I encourage you to adapt your training program in order to meet the needs of your body.
Want some help with how to do that? Reach out! I’d love to set up a training program for you, that helps you maximize your strength gains, while honouring the natural rhythm of your menstrual cycle.