The fluctuation of hormones throughout the menstrual cycle causes changes in our metabolism, brain, stress response, and other systems. In each of the four phases of the menstrual cycle we have different fitness needs. Depending on which phase we are in, we can feel either stronger and fitter or weaker and more sluggish. It’s important to tune in to our body and work with our menstrual cycle phase to nourish our hormones and even improve our results in the gym. So what exactly does that look like? Let’s review the four phases of the menstrual cycle, how they impact our hormones, and how those changes affect our fitness routine.
Stage One – Period
The menstrual phase begins on the first day of the cycle and can last up to eight days. Progesterone and estrogen are at their lowest levels at this point, dragging energy down with them. A gentle walk, stretching, and easy movement may be best for reducing discomfort and matching your energy levels on the first day or two of your period. While you may want to skip your morning workout, light exercise can help improve menstrual cramps, energy, mood, and hormonal balance.
Focus on: walking, stretching, yoga, pilates, swimming, gentle strength training
Stage Two – Follicular Phase
Stage two also begins on day one of the cycle and lasts until after ovulation. During this phase, you are most likely to feel your strongest and fittest. All hormones begin low during this phase, and estrogen rises to a peak before ovulation. Estrogen is anabolic, which means it aids in the development of lean muscle and allows the body to more easily store glycogen. This means you’ll have more energy to burn, and your body will recover from workouts faster and easier. Additionally, strength training has been shown to result in a greater increase in muscle strength during this time. As long as you feel physically and mentally capable, this is a great time of month to head to the gym for some higher-intensity training sessions.
Keep in mind that to stay fertile, we never want to burn ourselves out. Although there is about an 11-day window where we can push a little harder, we always need to first listen to our bodies and prioritize gentle movement when we are feeling exhausted.
Please note, if you have any lingering menstrual symptoms early in this phase, maintain light activity in the first days of your period to help relieve cramps and improve period-related symptoms.
Focus on (if you are feeling energetic): higher-intensity workouts, HIIT, boxing, biking, jump roping, cardio boot camp, weight training
Stage Three – Ovulation
The ovulation phase occurs when luteinizing hormone (LH) triggers the ovaries to release an egg. For many women this happens around day 14, but the day of ovulation varies greatly from person to person and even from cycle to cycle, for some women. During this time, estrogen and testosterone also peak, helping the body to build muscle and keep energy levels high for about another 24 hours. During ovulation, you can continue the higher-intensity workouts as long as you feel energized and ready to crush it.
Focus on (if you are feeling energetic): higher-intensity workouts, HIIT, boxing, biking, jump roping, cardio boot camp, weight training
Stage Four – Luteal Phase
In the final weeks of the menstrual cycle, many of us feel the symptoms of PMS as our progesterone levels increase and then drop off a few days before our period starts (assuming we didn’t conceive that month). For many women, this translates to low energy, headaches, changes in mood, water retention, and so on. As a result, it comes as no surprise that some of us don’t feel as motivated to exercise. Studies show that it’s actually beneficial to avoid higher-intensity workouts during this time. The research reveals that if we keep working out at a high intensity during this phase of our cycle, we actually turn on fat storage and muscle wasting! Our bodies are meant to focus on slower-paced, gentler exercises during this phase.
Focus on: walking, yoga, pilates, gentle strength training
Remember that no matter what stage of your menstrual cycle you’re in, listening to your body is essential. If a workout is causing you to feel depleted, stop. For hormones to be in an optimal range for fertility, we need to avoid overtaxing our bodies. Exercise is an important part of overall health and vitality as long as it leaves us feeling refreshed and invigorated.
✨ If you want a step-by-step roadmap to optimize your fertility after 40, check out my Fertile After 40 Masterclass. This evidence-based program has helped countless women naturally improve egg quality, balance hormones, and feel confident on their fertility journey.
References:
PMID: 12959622, 25485203, 15470960, 20335737, 20980927, 11136868
* As always, seek the advice of your physician if you have any questions regarding any specific or general medical or health condition you may have, including but not limited to your diet, nutrition, supplements, exercise, diagnosis, and medication.