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Conquering the Cycle: How Hormonal Fluctuations Impact Women's Training

Updated: Jan 25



For women, navigating the fitness world often feels like an extra hurdle. That's because our bodies are subject to the ebb and flow of hormones throughout the menstrual cycle, significantly impacting our energy levels, strength, and even mood. Understanding these fluctuations can empower you to optimize your training and achieve your fitness goals.


The Hormonal Rollercoaster

The menstrual cycle is a complex interplay of hormones, primarily estrogen and progesterone. These hormones fluctuate throughout the cycle, influencing various physiological processes:


  • Follicular Phase (Days 1-14): Estrogen levels rise, increasing energy and boosting metabolism. This phase is often characterised by increased strength, power, and endurance.

  • Ovulation (Day 14): Estrogen peaks, leading to heightened energy and improved coordination.

  • Luteal Phase (Days 15-28): Progesterone levels rise, potentially leading to fatigue, increased body temperature, and decreased motivation.

  • Menstruation: Hormonal levels drop, often resulting in fatigue, mood swings, and decreased energy.


Training and the Cycle: A Personalised Approach

Recognising these hormonal shifts allows you to tailor your training accordingly:

  • Follicular Phase: This is a prime time for high-intensity workouts, strength training, and challenging activities. Your body is more resilient and capable of handling greater demands.

  • Ovulation: Capitalise on this peak performance window for explosive exercises and skill-based training.

  • Luteal Phase: Prioritise recovery and lower-intensity activities like yoga, walking, or swimming. Focus on maintaining consistency rather than pushing for personal bests.

  • Menstruation: Rest and prioritise self-care. Gentle movement like walking or light stretching can help alleviate discomfort and improve mood.


Nutrition and the Cycle

Proper nutrition is crucial for supporting your body throughout the menstrual cycle.

  • Prioritise complex carbohydrates: These provide sustained energy, especially important during the luteal phase when energy levels may dip.

  • Increase protein intake: Protein helps build and repair muscle tissue, crucial for both strength training and recovery.

  • Stay hydrated: Dehydration can exacerbate fatigue and mood swings. Drink plenty of water throughout the day.

  • Consider iron-rich foods: Iron deficiency is common in women and can significantly impact energy levels and athletic performance.


Listening to Your Body

Ultimately, the most important factor is listening to your body. Pay attention to how you feel each day and adjust your training and nutrition accordingly. Don't be afraid to reduce intensity or volume when needed. Remember, consistency over time is key to achieving long-term fitness goals.


By understanding the impact of hormonal fluctuations, you can work with your body, not against it. Embrace the cyclical nature of your training and create a sustainable fitness plan that supports your overall well-being.


To start your fitness journey, book your FREE consultation and fitness assessment and learn how you can start your journey to becoming the best version of you!




Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult with a healthcare professional or certified women's health expert for personalized guidance.


Keywords: women's health, hormonal fluctuations, menstrual cycle, fitness, training, strength training, nutrition, recovery, self-care, women's fitness, female athletes, menstrual cycle and exercise, hormone optimisation, personalised training, women's health and fitness


Note: This blog post is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for personalis



ed guidance.

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