Optimizing Your Fitness Routine Around Your Menstrual Cycle

The idea of tailoring workouts to different phases of the menstrual cycle has gained traction in recent years.

On the surface, it seems logical - hormonal changes affect everything from energy levels to muscle recovery. But as exciting as this concept is, the evidence to support it is far from conclusive.

Let’s unpack what two key studies reveal about this approach and where the science currently stands.

What is Menstrual Cycle-Based Training?

The premise is simple: women might benefit from adjusting their training intensity based on the hormonal shifts during their menstrual cycle.

For example:

• During the follicular phase, rising estrogen levels are thought to support strength and endurance.

• In the luteal phase, higher progesterone and lower estrogen might lead to fatigue or slower recovery, suggesting the need for lighter training.

While this sounds promising, research has yet to confirm that these adjustments lead to measurable performance improvements.

What the Research Says

The IMPACT study, an ongoing clinical trial, aims to evaluate whether periodized training during specific menstrual phases improves aerobic and strength performance in well-trained women.

Participants were divided into three groups:

1. Intensive training during the follicular phase.

2. Intensive training during the luteal phase.

3. A consistent training schedule across the cycle.

While the final results are still forthcoming, the study is rooted in the hypothesis that follicular-phase training may yield better results. However, this hypothesis is largely based on earlier studies with methodological limitations.

Meanwhile, a recent review in Frontiers in Sports and Active Living challenges the very foundation of menstrual cycle-based training.

The review highlights that:

• Many studies claiming benefits from phase-based training have significant methodological flaws, including small sample sizes and inconsistent hormone tracking.

• Current evidence does not reliably show that hormonal fluctuations meaningfully influence strength or endurance performance.

• Factors like individual variability, training consistency, and psychological readiness often play a bigger role than hormones.

The Role of Symptoms and Perception

One area where both studies converge is the impact of menstrual-related symptoms.

Athletes often report that symptoms like fatigue, bloating, or cramps affect their performance more than hormonal fluctuations.

Interestingly, motivation and mindset were also shown to be crucial - women who feel empowered to adapt their training based on how they feel may experience better results than those rigidly following a generic program.

This insight suggests that focusing on managing symptoms and accommodating individual preferences may be more effective than strictly timing workouts to hormonal phases.

Why the Evidence Isn’t Clear-Cut

The skepticism around menstrual cycle-based training isn’t unfounded. Here are some challenges highlighted in the research:

1. Hormonal Complexity: Hormones don’t act in isolation. Factors like sleep, nutrition, and stress significantly interact with hormonal changes, making it difficult to isolate their effects on performance.

2. Individual Variability: Not all women experience the same symptoms or hormonal fluctuations, so a one-size-fits-all approach is unlikely to work.

3. Limited Research Quality: Much of the existing research is based on small, homogeneous samples, limiting its applicability to diverse populations.

What This Means for Women’s Fitness

The takeaway from these studies isn’t that menstrual cycle-based training is useless.

Instead, it highlights the importance of approaching it with nuance and flexibility:

• Use your cycle as a guide, not a rulebook. Pay attention to how you feel during different phases and adjust your training accordingly.

• Focus on symptom management. Addressing cramps, fatigue, or bloating can do more to improve performance than relying on phase-based training alone.

• Remember the basics. Consistency, recovery, and proper nutrition are still the biggest drivers of fitness progress.

The Future of Menstrual Cycle Research

Both the IMPACT study and the Frontiers review call for more rigorous research.

Larger, well-controlled trials are needed to determine whether menstrual cycle-based training has measurable benefits or if it’s just another fitness trend.

For now, the best approach is one that prioritizes individual needs and preferences.

Listen to your body and focus on creating a training routine that feels sustainable and enjoyable.

Have you heard? We’ve launched our online store! Check it out for great deals on period care packages and other period health products.