Hormones, Exercise, and the Menstrual Cycle: Optimising Training for Female Athletes by Kathryn Melvin Women's Health APA Physiotherapist
Introduction
The menstrual cycle plays a crucial role in female physiology, influencing energy levels, muscle recovery, and overall athletic performance. Understanding how hormonal fluctuations affect exercise can help women optimise their training, reduce injury risk, and enhance performance. This blog post outlines the menstrual cycle phases, their impact on exercise, and evidence-based strategies for training throughout the cycle.
The Menstrual Cycle: Phases and Hormonal Influence
The menstrual cycle consists of four key phases, each characterised by distinct hormonal changes that influence physical performance and recovery.
1. Menstrual Phase (Days 1-5)
- Hormonal Changes: Oestrogen and progesterone are at their lowest levels.
- Impact on Exercise: Fatigue, cramps, and reduced endurance may be experienced.
- Training Recommendations:
- Prioritise low-intensity activities such as yoga, walking, or mobility exercises.
- Light strength training can help maintain muscle activation without excessive strain.
- Hydration and iron-rich foods may help counteract fatigue.
2. Follicular Phase (Days 6-14)
- Hormonal Changes: Oestrogen levels rise, promoting muscle growth and energy metabolism.
- Impact on Exercise: Increased endurance, strength, and recovery capacity.
- Training Recommendations:
- Ideal time for high-intensity workouts, strength training, and skill-based activities.
- Focus on progressive overload in resistance training.
- Incorporate explosive movements like sprinting or plyometrics.
3. Ovulation Phase (Days 15-17)
- Hormonal Changes: Peak oestrogen and a surge in luteinizing hormone (LH).
- Impact on Exercise: Strength and power may be at their highest, but ligament laxity increases injury risk.
- Training Recommendations:
- Maximise strength training and high-intensity workouts.
- Be mindful of joint stability—avoid excessive stress on knees and ankles.
- Ensure adequate recovery post-training.
4. Luteal Phase (Days 18-28)
- Hormonal Changes: Progesterone rises, leading to increased fatigue and reduced endurance.
- Impact on Exercise: Higher core temperature, reduced stamina, and potential bloating.
- Training Recommendations:
- Shift focus to moderate-intensity workouts and steady-state cardio.
- Prioritise recovery strategies such as mobility work and hydration.
- Adjust nutrition to support energy levels and reduce PMS symptoms.
Training Strategies for Female Athletes
1. Cycle Tracking: Monitoring symptoms and performance trends can help tailor training programs.
2. Nutrition Support: Adjusting macronutrient intake based on cycle phase can optimise recovery.
3. Recovery Optimisation: Prioritising sleep, hydration, and stress management enhances performance.
4. Injury Prevention: Modifying training intensity during ovulation can reduce ligament-related injuries.
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Summary: Tips & Tricks
- Menstrual Phase: Low-intensity workouts, hydration, and iron-rich foods.
- Follicular Phase: Strength training, high-intensity workouts, and progressive overload.
- Ovulation Phase: Maximize strength but be mindful of joint stability.
- Luteal Phase: Moderate-intensity workouts, steady-state cardio, and recovery focus.
References:
1. Rosińska-Lewandoska, D., Lewandowska, D., Ufnal, J., Podraza, A., Strep, D., Grabowska, J., Kwiatkowski, M., Romańczyk, P., Białczak, J., & Kanownik, W. (2025). The Impact of Menstrual Cycle Phases on Athletic Performance: A Comprehensive Review, Journal of Education, Health and Sport. Available at (https://apcz.umk.pl/JEHS/article/view/57659).
2. Guthardt, Y., Sargent, D., & Julian, R. (2025). Cycles and Strains: A Systematic Review and Meta-Analysis of the Influence of the Menstrual Cycle on Muscle Injuries. Society for Transparency, Openness and Replication in Kinesiology (STORK). Available at:(https://sportrxiv.org/index.php/server/preprint/download/528/1129/1050).
3. Australian Sports Commission (2025). Menstrual Tracking Guidelines. Available at: (https://www.ais.gov.au/data/assets/pdffile/0005/1024889/Menstrual-Cycle-Tracking-Guidelines.pdf).
4. Bettinzoli, R. (2024). Syncing Your Exercise Routine With Your Menstrual Cycle. Exercise Right. Available at (https://exerciseright.com.au/exercise-and-syncing-the-menstrual-cycle/).