Strength Train Smarter: How Your Menstrual Cycle Affects Lifting

Did you know your menstrual cycle can impact your strength, recovery, and overall performance in the gym? By aligning your strength training with your cycle, you can maximize progress while reducing fatigue and frustration.

How to Strength Train in Each Phase:

✔ Menstrual Phase (Days 1–5): You may feel lower energy, so focus on lighter strength work or deloading. Stick to moderate weights with higher reps, and prioritize mobility work.

✔ Follicular Phase (Days 6–14): Estrogen is rising, and strength gains come easier. This is the best time to push heavier weights, increase volume, and aim for progressive overload. You’ll recover faster, so take advantage of it!

✔ Ovulation (Around Day 14): Peak strength and power! This is when you feel strongest, so it’s a great time for testing max lifts or hitting personal bests in compound movements like squats and deadlifts.

✔ Luteal Phase (Days 15–28): Progesterone increases, which can make workouts feel harder. Stick to moderate weights with controlled reps and focus on good form. If fatigue sets in, allow extra rest or adjust intensity.

Actionable Steps:

✅ Track Your Cycle: Keep a log of how you feel in training to recognize patterns.

✅ Adjust Intensity: Push harder when energy is high, and allow more recovery when needed.

✅ Prioritize Recovery: Sleep, hydration, and proper nutrition will help balance hormonal shifts.

Strength training is all about working with your body, not against it. Understanding your cycle helps you train smarter, stay consistent, and feel your best.

Got questions? We’re here to help! Send us a message or chat to one of your coaches in class!

Stay strong,

Carla & Team x