Hormonal Cycle and Training

The menstrual cycle is one of the most significant physiological factors that differentiates women's training from men's. Rather than viewing the cycle as an obstacle, understanding how hormonal fluctuations affect strength, energy, and recovery allows you to design smarter training programs that work in harmony with your biology.

The Menstrual Cycle Overview

The average menstrual cycle lasts approximately 28 days, though normal cycles range from 21 to 35 days. The cycle is divided into two main phases, each with distinct hormonal profiles that affect training capacity.

Phase 1: The Follicular Phase (Days 1-14)

The follicular phase begins on the first day of menstruation and ends at ovulation.

Menstruation (Days 1-5):

Estrogen and progesterone are at their lowest levels
Energy may feel reduced during the first 1-2 days
Some women experience cramping, fatigue, or mood changes
Training capacity varies widely between individuals during this sub-phase

Mid-to-Late Follicular Phase (Days 6-14):

Estrogen rises steadily toward its peak at ovulation
Testosterone also rises slightly, peaking around ovulation
This is typically when women feel their strongest and most energetic
Pain tolerance tends to be higher
Neuromuscular coordination is generally at its best
Insulin sensitivity is higher, supporting muscle glycogen storage

Training implications for the follicular phase:

Ideal window for high-intensity work: Heavy strength training, max attempts on skills, and high-volume sessions
Skill acquisition: Motor learning and coordination peak during this phase
Progressive overload: Best time to push for personal bests or attempt new progressions
Higher training volume is well-tolerated

Phase 2: The Luteal Phase (Days 15-28)

The luteal phase begins after ovulation and ends when the next period begins.

Early Luteal Phase (Days 15-21):

Progesterone rises significantly while estrogen dips briefly then rises again
Core body temperature increases by 0.3-0.5 degrees Celsius
Metabolism increases slightly (approximately 100-300 extra calories per day)
Some women still feel capable of high-intensity training during this sub-phase

Late Luteal Phase (Days 22-28):

Both estrogen and progesterone drop sharply if pregnancy does not occur
PMS symptoms may appear: bloating, mood changes, fatigue, food cravings
Joint laxity may increase, raising injury risk
Exercise tolerance and motivation often decrease
Recovery between sessions may take longer

Training implications for the luteal phase:

Moderate intensity: Focus on technique refinement and moderate-load training
Reduce max-effort attempts: Higher injury risk due to increased joint laxity and reduced coordination
Increase recovery time: Allow for longer rest periods between sets and sessions
Flexibility and mobility work: A good time to focus on stretching and mobility
Listen to your body: Adjust training based on how you feel rather than forcing a rigid plan

Cycle-Synced Training in Practice

A Simple Framework

Rather than trying to plan every workout around exact cycle days, use this simplified approach:

Week 1 (Menstruation): Light to moderate training. Move your body, but respect any discomfort. Focus on movement quality over intensity.

Week 2 (Late Follicular): Peak training week. Push hard on strength, attempt new progressions, and handle higher volume.

Week 3 (Early Luteal): Moderate to high training. Still productive but begin transitioning intensity downward.

Week 4 (Late Luteal/Pre-Menstrual): Deload or low-intensity week. Focus on technique, mobility, and lower-volume skill practice.

Tracking Your Cycle

To implement cycle-based training effectively, you need to track your cycle consistently. Consider:

Cycle tracking apps: Use a period tracking app to log cycle days, symptoms, and energy levels
Training journal: Note how you feel during workouts alongside your cycle phase
Pattern recognition: After 2-3 months of tracking, you will likely notice personal patterns in energy and performance
Individual variation: Your experience may differ from the textbook model, and that is perfectly normal

When Cycles Are Irregular

Not all women have regular 28-day cycles. Irregular cycles can be caused by:

Stress (physical or psychological)
Underfueling or low energy availability (RED-S)
Hormonal conditions such as PCOS
Perimenopause and menopause transition
Hormonal contraceptives

If your cycle is irregular, focus on subjective cues (energy, mood, soreness, sleep quality) rather than calendar-based planning. If your period disappears entirely (amenorrhea), this is a red flag that should be evaluated by a healthcare provider, as it often indicates insufficient energy intake relative to training demands.

Hormonal Contraceptives and Training

Many women use hormonal contraceptives (the pill, IUD, implant, patch), which alter the natural hormonal cycle:

Combined oral contraceptives: Suppress ovulation and maintain relatively stable (but lower) hormone levels; the natural cycle peaks and troughs are blunted
Progestin-only methods: Effects vary, but typically reduce estrogen fluctuations
Practical impact: Women on hormonal contraceptives may notice fewer performance fluctuations throughout the month, but may also experience slightly blunted muscle-building response

If you use hormonal contraceptives, cycle-based periodization becomes less relevant. Instead, use a standard periodization model (linear or undulating) and adjust based on subjective performance markers.

Perimenopause and Menopause Considerations

For women approaching or in menopause (typically ages 45-55):

Declining estrogen: Leads to reduced bone density, increased body fat storage (especially visceral), and decreased muscle mass
Resistance training becomes critical: Calisthenics provides the mechanical loading needed to maintain bone density and muscle mass
Recovery takes longer: Allow for more rest between intense sessions
Joint stiffness increases: Prioritize thorough warm-ups and mobility work
Protein needs increase: Higher protein intake (1.6-2.2 g/kg/day) helps counteract age-related muscle loss

Common Myths About Women and Hormonal Cycles

"You Shouldn't Train During Your Period"

There is no evidence-based reason to avoid training during menstruation. Many women actually feel better after moving their bodies. Adjust intensity based on symptoms, but do not skip training unless your body clearly needs rest.

"Hormones Make Women Weak"

Hormonal fluctuations are a normal part of female physiology, not a weakness. Understanding and working with your cycle is a competitive advantage, not a limitation.

"Cycle Syncing Is Just a Trend"

While the science of cycle-based periodization is still evolving, the underlying hormonal research is well-established. The practical application is about listening to your body and adjusting training intelligently, which is sound coaching regardless of the specific framework.

Conclusion

Your menstrual cycle is a vital sign and a powerful training tool. By understanding the hormonal landscape of each phase, you can align your training to maximize performance during high-energy phases and support recovery during lower-energy phases. The key is consistent tracking, honest self-assessment, and the willingness to adjust your plan based on how your body responds. In the next lesson, we will explore the pelvic floor, a critical yet often overlooked component of women's calisthenics performance.