The Cycle & Fitness
Happy Women’s History Month!!
This month is a time to celebrate all the incredible women around us and the impact that you & they have had on our lives and the world. In honor of Women’s History Month, the March newsletter is going to dive into a topic many of us are intimately familiar with but one that is still confusing as it relates to fitness - the menstrual cycle.
You may have heard a lot about how to train based on your cycle, you may not have gotten any information about it, and most commonly - you may have gotten conflicting advice about how to align your gym routine to your cycle. So today I’m going to share a short breakdown of: what the menstrual cycle is, what’s happening in your body at each phase, and how you can apply that information to your personal health habits to structure a routine that works for you and your body.
In the spirit of Women’s History Month, the one thing to keep in mind as you read this is that we are all unique. Not all women will experience their cycles the same way, have the same side effects, or the same needs. That is totally normal and healthy. My hope is that this information helps you understand your body a little better, helps you to develop a routine that works for it, and allows you to give yourself grace as you realize all the incredible things our bodies do for us naturally.
What is the menstrual cycle
The menstrual cycle is the monthly cycle your hormones go through for reproduction. It is the process your body goes through to prepare your eggs for fertilization (aka make a baby). A cycle is typically 23-35 days long and consists of four phases: menstrual phase, follicular phase, ovulation, and luteal phase.
What happens in each phase
Menstrual Phase: The menstrual phase begins day 1 of your period and can last 3-7 days, on average. During this phase, your body is shedding your uterine lining.
Follicular Phase: The follicular phase begins on day 1 of your period as well and lasts an average of 13 days. During this phase your body is developing follicles in the uterus, one of which typically becomes an egg. Estrogen is low in the beginning of this phase and drastically increases as you near ovulation. Progesterone levels are relatively low at this phase.
Ovulation: ovulation begins on day 14 of your cycle and lasts 1-3 days. During this phase your hormones trigger your uterus to release a mature egg and your cervix moves up to make way for sperm. Estrogen is highest at the beginning of ovulation and begins to dip at this phase, while progesterone levels begin to increase
Luteal Phase: the luteal phase begins the day ovulation ends and lasts 10-13 days on average. During this phase, the follicle that released the egg releases hormones that thicken your uterine lining. Progesterone is high at the beginning of this phase and lowers towards the end. Estrogen levels are somewhere in the middle at the beginning of this phase and then decrease as you approach your next period.
For reference, the male hormone cycle is 24-hours compared to women’s 28-35 days. (For example, a man can show up to the gym every day at 3pm and generally rely on the fact that his testosterone levels are in the same place, a woman can show up at the gym every day at 3pm and her estrogen levels can be in totally different places based on whether it’s Day 1 or Day 15 of her cycle.) Since the fitness industry is historically male dominated, much of our general understanding, knowledge, and implicit bias comes from how we see men achieve progress. This can cause us to make false comparisons and draw harmful conclusions about ourselves, our progress, and our bodies.
What Does This Mean For Your Fitness Journey & Gym Routine…
Overall, there is no one-size-fits-all model for training as a woman.
There is significant scientific evidence to suggest that women are equally strong throughout the course of their cycle, meaning that your actual physical strength is generally not impacted by your hormone levels. So you don’t need to alter your training plan to accommodate your cycle. (You may have seen a lot of information about cycle syncing & while it’s not wrong to follow a cycle syncing plan, it’s not necessary for the female body.)
However, hormone fluctuation does impact what is happening in your body and how you feel over the course of your cycle. Estrogen has been associated with decreased risk of injury and inflammation therefore some experts have suggested that the follicular phase is the most ideal for strength training & difficult workouts. It is not uncommon for weight to feel heavier as estrogen decreases later in your luteal phase.
As we approach the end of the luteal phase, many women experience pre-menstrual syndrome (PMS) symptoms that can also interfere with their ability to train. Additionally, estrogen levels have an impact on satiety levels (how full you feel) which can lead to different eating habits during your cycle. When more estrogen is present, our bodies are better at knowing when we are full & should stop eating. Which is why it is normal to have more cravings & appetite towards the end of your luteal phase when estrogen is low.
The female anatomy is complicated (and incredible) so this newsletter barely scratched the surface of the ways our bodies function and interact with our fitness journeys. We did not even begin to tackle contraception, pregnancy, menopause, irregular cycles, or hormonal imbalances). But the main takeaway here is that: your body is consistently capable of moving and challenging itself on any given day AND it is natural for your energy, strength, and motivation to fluctuate during different phases of your cycle.
My biggest recommendation is to get to know your body, challenge yourself when you can, and give yourself grace when you can’t.
If you found this information helpful and would like me to take a deeper dive into topics related to training as a woman, please let me know!
