By adapting your training approach to match your body’s natural hormonal changes, and working with your body NOT against it, you’re much more likely to experience improved results.
The menstrual cycle lies at the foundation of a female’s health and well-being, yet, it is rarely talked about in-depth within many personal trainer/client relationships. Whether your goal is to improve strength, gain muscle, or lose fat, understanding how to use the menstrual cycle to your advantage, will help accelerate results.
By having a firm understanding of how the first phase of the menstrual cycle differs from the second phase (and all the subtle changes within each phase), you can adapt your training according to still get the best results.
The follicular phase (first phase) is the best time for progression and strength gains.
The first phase of the cycle is known as the follicular phase. The follicular phase occurs between day one and ovulation. It is during this phase that the female hormone oestrogen is at its highest.
As oestrogen has a positive effect on mood, energy, and strength you are more likely to feel good and experience improved physical strength. In other words, the follicular phase is the best time to be making the most strength improvements.
The focus for this phase should be on traditional strength and hypertrophy sessions, with some high-intensity intervals programmed in. Due to the increase in oestrogen, the body will be able to cope and recover from a greater training volume than later into the cycle. Toward the end of the follicular phase is ovulation which sees a sharp increase in all hormones, including a rise in testosterone. For some women, this is the best time to hit strength PB’s in the training programme.
The luteal phase is best for moderate conditioning exercises.
The luteal phase occurs between ovulation and menstruation. Initially, there is a dip in oestrogen levels, but it rises again, along with the hormone progesterone. If you are in tune with your body, you may notice subtle changes that occur during and after ovulation. There will be energy shifts, mood changes, and as far as training is compromised ability to recover from training.
During the luteal phase, it is important to alter the exercise prescription to match your energy and mood of the client. That means you should reduce overall load, use moderate weights, and shift towards mixed style training, like metabolic conditioning or circuit training. Of course, you can still continue to use conventional strength and hypertrophy prescriptions if they’re part of your goal. You just need to ensure that the loads are reduced to match how you feel.
By changing your training approach to match your natural hormonal changes, you will be more likely to experience improved results. By working with your body and not against it, you will experience improved exercise consistency and increased body awareness.
As an example, Emma below, who would normally be performing approx. 6-reps of pull ups, was barely able to complete 3! (Day 1 of menstruation). As a result, and with this awareness we switched movements to a neutral grip upper back pull down. This exercise offers more stability and is overall a far less complex movement.