Strength training and your cycle: optimal times to build muscle
"Strength" might not be the first word you associate with your menstrual cycle, especially if you've felt fatigued or low on energy during your period. However, your cycle can actually be a powerful ally in strength training. Studies indicate that women may gain muscle strength and size more efficiently by training during the follicular phase. By synchronising your workouts with your menstrual cycle, you can actually enhance muscle growth and recovery. So, here’s how to leverage hormonal fluctuations to unlock.
The menstrual cycle and hormonal fluctuations
Your menstrual cycle isn’t just about your period. The menstrual cycle, typically around 28 days, is divided into four main phases: menstruation, the follicular phase, ovulation, and the luteal phase. Each phase is characterised by different hormonal levels, primarily oestrogen and progesterone, which influence various bodily functions, including muscle growth and recovery.
Menstruation (Days 1-5)
Hormonal State: Low oestrogen and progesterone
Training Focus: Light to moderate exercise, restorative activities
During menstruation, hormone levels are at their lowest, which can lead to lower energy levels and increased fatigue. This is a great time to focus on lighter workouts, such as yoga, Pilates, or gentle cardio. While heavy lifting may not be optimal, maintaining some level of physical activity can help alleviate menstrual symptoms and keep you on track with your fitness routine.
Follicular Phase (Days 6-14)
Hormonal State: Rising oestrogen levels
Training Focus: High-intensity strength training, muscle-building exercises
As you move into the follicular phase, oestrogen levels begin to rise, peaking just before ovulation. Elevated oestrogen enhances muscle recovery and increases pain tolerance, making this an ideal time for high-intensity strength training and muscle-building exercises. Your body is more efficient at using carbohydrates for energy, allowing you to push harder and lift heavier weights. Aim to maximise your strength sessions during this phase to take full advantage of the hormonal boost.
Incorporating collagen into your daily routine can be particularly beneficial during the follicular and ovulation phases when your training intensity is at its peak. Collagen helps maintain the integrity of your tendons and ligaments, reducing the risk of injury and ensuring that your body can handle the demands of your workouts.
Ovulation (Days 15-17)
Hormonal State: Peak oestrogen levels
Training Focus: Intense strength training, personal records
Ovulation marks the peak of oestrogen levels, providing an optimal environment for muscle growth and performance. Your energy levels and strength are at their highest, making it a perfect time to challenge yourself with intense strength training sessions. This is also an excellent window for attempting personal records (PRs) in your lifts. However, be mindful of proper form and technique, as the increased flexibility and joint laxity during ovulation may raise the risk of injury.
Luteal Phase (Days 18-28)
Hormonal State: Rising progesterone and declining oestrogen levels
Training Focus: Moderate intensity, maintenance
In the luteal phase, progesterone levels rise while oestrogen levels decline. This hormonal shift can lead to a decrease in energy and an increase in perceived exertion. Your body is more prone to retaining water, and recovery may be slower. Focus on moderate-intensity strength training during this phase, maintaining the muscle gains achieved in the earlier phases. Incorporate more recovery days and prioritise sleep, nutrition, and hydration to support your body's needs.
During the luteal phase, when progesterone levels rise and energy levels may wane, magnesium can help alleviate the common symptoms of PMS, such as cramps and fatigue. Improved sleep quality, facilitated by magnesium, also enhances recovery, allowing your muscles to repair and grow more effectively.
By understanding and aligning your strength training with your menstrual cycle, you can harness the power of hormonal fluctuations to optimise muscle growth and recovery. Embrace your cycle, listen to your body, and enjoy the journey to becoming stronger and fitter, one phase at a time.
Guest blog post from Unfabled (a platform that curates the best products for menstrual health, sexual wellness, hormonal symptoms and more).