Training & the menstrual cycle: What do we actually know?

In my previous article, we went through how the different phases of the menstrual cycle can affect your training – and why some people feel a big difference while others don’t notice anything at all. We recommend reading that article first (read it HERE⤴︎).

But something many people wonder after reading it is: “How do I know what my body needs today?”

Because even if the calendar says “follicular phase” – your body might be saying something else. So how do you actually listen to your body, not just the hormones?

Can help you understand your body’s patterns

Gives you permission to rest when needed

Optimizes performance during strong phases

Not everyone is affected the same way

Can create unnecessary stress to “get the timing right”

The phase doesn’t always match how you feel

 

"Sometimes day 14 isn’t when you feel your strongest – it might be day 10. Or 17. And that’s completely okay.”

Hunger: empty, gnawing feeling, mood swings, trouble focusing

Fatigue: heavy body, low motivation, hard to “get going”

Heart rate: Does your pulse feel unusually high during light activity?

Muscle feel: Do you feel stiff, heavy, or powerful?

Sleep: Have you been sleeping well the past few nights?

Motivation: Do you have zero interest, or just low energy?

 

Start a tracking habit – journal or log notes in the Livity calendar:

After 1–2 months, you’ll usually start to notice a pattern that’s unique to you.

📜 What does the research actually say?

There are many studies on the menstrual cycle and performance – but the results often vary.

The follicular phase and ovulation – often linked to better performance

Lower body temperature and improved recovery

High estrogen = positive effects on strength and motivation

Progesterone in the luteal phase = higher heart rate, reduced recovery

How big is the actual impact? It varies a lot between individuals

Some women perform equally well regardless of phase

There’s a lack of research on women with hormonal IUDs, birth control pills or irregular cycles

More teams and federations are starting to explore cycle-based training

Many still train according to fixed plans, regardless of cycle

More research is needed on female athletes

🌸 Conclusion: Your body knows more than the calendar

Training in sync with your menstrual cycle can be a powerful tool – but it shouldn’t become a new rulebook to follow rigidly.

One day your body might want to crush a leg workout. Another day, a walk is more than enough. Both are equally valuable.

The more you tune in, the easier it becomes to work with your body – instead of pushing it when it’s already working hard behind the scenes.

And that’s exactly where the power lies.