Thereâs a lot of talk about hormones today, especially about how the menstrual cycle can affect our training. Many hear that theyâre 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 â others hardly at all.
And if youâre like me, someone who doesnât notice much difference at all? Then you actually donât need to adapt your training to your menstrual cycle. Thereâs no point in planning your life around something that doesnât affect you. Iâve been lucky not to have PMS, mood swings, or limitations during my period, and thatâs 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 â and give you concrete tools for how you can work WITH your body, not against it.
đžÂ Female Hormones & Training â How Youâre Affected Throughout the Month
The female menstrual cycle consists of four main phases. The hormones that have the biggest impact are:
Estrogen
Progesterone
Testosterone (lower levels than men, but still important)
FSH/LHÂ (regulate ovulation)
Prostaglandins (affect menstrual cramps)
These hormones influence strength, energy, recovery, motivation, and performance.
Hereâs a simple and realistic overview:
đ Phase by Phase
1ïžâŁ Menstrual Phase (days 1â5)
Hormones: Estrogen and progesterone are at their lowest levels.
How you might feel:
Lower energy
Cramps, fatigue, or inflammation
Reduced motivation
May feel âheavierâ or stiff
Training that works well:
Light strength training
Walks
Cozy low-intensity sessions
Mobility & stretching
Bonus:
As your period comes to an end, estrogen begins to rise â many feel an immediate boost in energy.
â Go all in. Progress, max strength, heavy leg days.
And if youâre like me, someone who doesnât experience big differences?
Then itâs completely fine to train as usual â you donât need to âcycle-syncâ 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.