Hormones & Training – A Science-Based and Personal Guide

There’s a lot of talk about hormones today, especially about how the menstrual cycle can affect our training. Many hear that they’re supposed to feel more tired around their period, swollen beforehand, or less motivated on certain days of the month. But the truth is: it varies enormously from woman to woman.

Some are clearly affected — others hardly at all.

And if you’re like me, someone who doesn’t notice much difference at all? Then you actually don’t need to adapt your training to your menstrual cycle. There’s no point in planning your life around something that doesn’t affect you. I’ve been lucky not to have PMS, mood swings, or limitations during my period, and that’s why I train the same way all year round.

But this article is mainly for you who do feel the hormonal shifts, who notice that your training varies from week to week, who experience PMS or feel more tired in certain phases.

This is to help you understand why — and give you concrete tools for how you can work WITH your body, not against it.

🌸 Female Hormones & Training – How You’re Affected Throughout the Month

The female menstrual cycle consists of four main phases. The hormones that have the biggest impact are:

Testosterone (lower levels than men, but still important)

FSH/LH (regulate ovulation)

Prostaglandins (affect menstrual cramps)

These hormones influence strength, energy, recovery, motivation, and performance.

Here’s a simple and realistic overview:

1️⃣ Menstrual Phase (days 1–5)

Hormones: Estrogen and progesterone are at their lowest levels.

Cramps, fatigue, or inflammation

May feel “heavier” or stiff

Training that works well:

Light strength training

Cozy low-intensity sessions

Mobility & stretching

As your period comes to an end, estrogen begins to rise → many feel an immediate boost in energy.

2️⃣ Follicular Phase (days 6–13)

Hormones: Estrogen rises, testosterone rises slightly.

Effects on training:

Stronger muscle growth

Increased motivation

You respond better to heavy strength training

Heavy leg days (hello Booty & Glow 🩷🍑)

This is the period when women generally perform their best.

3️⃣ Ovulation (around day 14)

Hormones: Estrogen is at its peak, testosterone also peaks.

Best endurance performance

High motivation and “drive”

Increased pain tolerance

High mobility → easier to overextend

Higher injury risk in knees & hips

Training that works well:

High-intensity training

PRs in running or power sessions

4️⃣ Luteal Phase (days 15–28)

Hormones: Progesterone rises → estrogen drops → the PMS week arrives.

Effects on the body:

Higher heart rate at the same effort

Lower heat tolerance

Reduced energy levels

Feeling bloated (water retention)

At the end of the phase (PMS):

Training that works well:

Moderate-intensity strength training

Repetition-based workouts

Power walks or light cardio

Focus: maintain consistency, not performance

Image borrowed from Livi⤴︎.

🌸 The Hormones That Regulate the Menstrual Cycle – and Your Training

The menstrual cycle is controlled by an intricate interaction between the brain, the ovaries, and hormone production. The key hormones are:

Rises during the follicular phase

Enhances muscle building (increases protein synthesis)

Improves motivation (influences dopamine)

Raises pain tolerance

Makes you more endurance-efficient

Positively affects fat metabolism

Rises after ovulation

Can increase body temperature, heart rate, and fatigue

Reduces recovery capacity

Can make you feel swollen or heavy

Increases the breakdown of muscle tissue (catabolic effect)

Brief hormonal peak → influences motivation and energy

Peaks during ovulation

Supports muscle building

Increases explosiveness and strength

Released when the uterine lining breaks down

Can cause inflammation and menstrual cramps

Can affect training early in the menstrual phase

How Hormones Affect Strength, Training, and Performance According to Research

There are many studies. The most important things to know:

➡️ Research shows that women generally perform best when estrogen is high (follicular phase + ovulation).

This especially applies to:

➡️ Performance can decrease when progesterone is high (luteal phase).

Common effects include:

Higher body temperature

But: research is clear that

individual differences are enormous

. Some notice nothing at all.

Why Some Feel Stronger in Certain Phases and More Tired in Others

In the luteal phase, energy expenditure increases by about

, according to studies.

low on energy if you eat too little

struggle more with performance

Temperature and Heart Rate Increase

Progesterone raises both:

body temperature (0.3–0.5°C)

resting heart rate (5–10 beats)

This makes cardio feel

, even at the same effort level.

Estrogen Protects the Muscles

Estrogen has anti-inflammatory effects → significantly better recovery in the follicular phase.

Progesterone Does the Opposite

It increases catabolism in muscle tissue → muscles recover more slowly.

Summary – Hormones Are a Superpower (Once You Understand Them)

The female cycle isn’t a limitation — it’s a pattern you

use if you feel it benefits you:

🟥 Luteal phase + early period:

→ Take it slower, focus on recovery.

🟩 Follicular phase + ovulation:

→ Go all in. Progress, max strength, heavy leg days.

And if you’re like me, someone who doesn’t experience big differences?

Then it’s completely fine to train as usual — you don’t need to “cycle-sync” anything at all.

No matter how your body works, this knowledge helps you understand it better and stop pushing yourself on the days when your body is simply working harder behind the scenes.