Women and Cyclical Training

Optimized Cyclical Training for Women:

1. Align Exercise with Menstrual Cycle

2. Phases of a Menstrual Cycle

3. Peak Performance vs. Maintenance

4. Who Should Avoid Cyclical Training

1. Align Exercise with Menstrual Cycle

Each month, women on average lose about 2-3 tablespoons or 30-50ml of blood during their period. Women with menorrhagia bleed heavier and may lose up to 80ml of blood during their menstrual cycle. This is because the blood lining on the uterus is shed when a woman is not pregnant by the time she's ovulating. As the lining is shed, women experience hormonal fluctuations, cramps, fatigue, emotional disregulation, chronic pain, cravings for certain types of food, gastrointestinal distress, and even a loss of libido.

As such, many athletes are now training according to their menstrual cycles to optimize their performance and results. We can apply the same principles to women who exercise for general health and fitness, or play recreational sports.

2. Phases of a Menstrual Cycle

If you are the type of woman who always pushes herself really hard at the gym, you may be doing more harm than good during the luteal phase of your cycle.

The follicular phase is weeks 1-2 of your cycle after a period, when estrogen is high, and triggers the lutienizing and follicle stimulating hormones. On day 14, an egg is released from the ovaries and deposited in the uterine lining. This is called ovulation and it lasts 1 day. But you can be at a higher risk of getting pregnant 2-3 days before and after ovulation.

The luteal phase is the latter part of the cycle, after ovulation, just before your period begins when estrogen and progesterone hormones increase, your caloric needs go up, and your body requires more energy in the form of complex carbs and fats. You need to increase your hydration during this time to counter the effects of the hormonal fluctuations and higher caloric intake. Cravings will start to get stronger leading up to and during your period. Progesterone has an impact on recovery and you may find pushing yourself during this time may lead to muscular soreness and fatigue.

During your period, both estrogen and progesterone decline sharply if you are not pregnant which triggers the lining to be shed.

3. Peak Performance vs. Maintenance

The follicular phase is the best time to lift heavier weights, push yourself harder for HIIT, go for longer distances and times in endurance training, and bust a gut playing sports with short anerobic bursts. This period of time is when hormones are stable and low, meaning you have a ton of energy. You will find your appetite to be normal and cravings aren't always an issue during the follicular phase. Nutrition can remain roughly the same as your regular diet, focusing on whole foods. Peak performance is achieved during the first half of your cycle.

The luteal phase is when hormones peak, setting the stage of the shedding of the uterine lining. PMS symptoms start increasing and you may feel irritable or sensitive emotionally. There's nothing wrong, but this time is better for maintaining your gym results vs pushing yourself to your limit.

Focus on moderate intensity workouts like weight lifting, yoga, and low impact steady state cardio in the luteal phase. Since your metabolism increases as your energy levels start to decline, you may find you are eating more during this time. By decreasing the intensity of the workouts, you will not need to eat more than required. Fats and carbs are accepted well by the body. Protein intake should also be increased after a workout as the body needs the fuel.

Many high performance athletes can lose their periods if they are overtraining and not eating enough for their caloric needs. To avoid this, pay attention to how you feel during each phase of your cycle and adjust your training and nutrition based on that.

During your period, focus on recovery workouts, lifting lighter weights, and mobility work. Because energy levels take a nosedive this week, it's not a good idea to do high intensity exercises. Focus on low intensity exercise like walking or hiking, less emphasis on endurance, and lower aerobic exercises. Since the body takes longer to repair itself, now is not the time to be making gains in the gym.

4. Who Should Not do Cyclical Training

Post-menopausal women don't have the hormone fluctuations as their bodies don't produce as much estrogen anymore. Estrogen, like testosterone, helps to build and maintain skeletal muscle. As we age, our muscle mass naturally starts to decline. Therefore, focusing on muscle development and maintenance is vital for women in their 50's and up.

Post-menopausal women require a greater weight lifting volume and high intensity intervals to have the same muscle development as premenopausal women. This is because progesterone and follicle stimulating hormone start to cause muscle mass to decline. In order to prevent this, women must focus on building strength and maintaining muscle mass. Exercise has been shown to reduce joint pain, and lower  menopause symptoms like hot flashes, night sweats, lower libido and fatigue.

Cyclical Training can Improve Health and Fitness Outcomes

Many athletes report that their menstrual cycle is the reason they miss training sessions. Aligning your training to your own body's natural hormonal fluctuations can be beneficial for both performance and maintenance. Overtraining during the luteal phase of your cycle can leave you feeling tired and defeated after a high intensity workout. If you haven't started tracking your cycles on an app or by hand, it might be worth observing your body's needs at different points during the menstrual cycle.

If you need help figuring how to do cyclical training, Rage Fitness coaches are here to guide you through a more effective routine to help you feel more confident about your program. Book a free demo session or a physical assessment, please call/text us at 1-825-945-7733, or fill out the online contact form today!