Training With Your Menstrual Cycle

Hi Mummis,

Last week we talked about how to keep training even when you don’t really want to, by reframing exercise as a “get to” rather than a “have to.”

But let’s be honest. There are real barriers that can come up. One of the biggest is hormone fluctuation.

Learning to work with your natural rhythms can directly influence your training experience and results.

Your energy, strength, motivation, and recovery are not the same every day. They shift across the month. When training ignores that, it can feel harder than it needs to.

Here is a simple way to understand what is happening and how to adapt.

The Four Phases of the Menstrual Cycle

An average cycle is around 28 days, though normal ranges vary. What matters more than exact length is the overall pattern.

Menstrual Phase

This phase begins on the first day of your period. Estrogen and progesterone are low. Inflammation can be higher, and iron levels may dip slightly.

Many women experience lower energy or a stronger need for rest.

Gentler movement works well here. Walking, mobility, light strength, or yoga all count. Supporting recovery during this phase does not set you back. It helps you rebound.

Follicular Phase

This phase begins after your period ends. Estrogen rises, which supports muscle repair and recovery.

Energy, focus, and motivation often improve.

This is a great phase for strength training, learning new movements, and gradually increasing intensity. Many women feel capable and clear-headed here.

Ovulatory Phase

Ovulation is a short window when estrogen and testosterone peak.

Strength, power output, and coordination are often highest during this phase. Many women feel confident and strong.

This can be a good time for harder sessions. A reminder to warm up well, as joint laxity may be slightly increased.

Luteal Phase

This phase follows ovulation and lasts until your next period. Progesterone rises, which can increase body temperature and perceived effort.

Early luteal often feels steady. Later in the phase, fatigue, lower motivation, or mood shifts may appear.

Moderate training works well earlier on. Later, it often helps to reduce intensity and prioritize recovery.

Why This Matters

Estrogen supports muscle protein synthesis and recovery. Progesterone can increase fatigue and stress sensitivity.

That means the same workout can feel very different depending on where you are in your cycle.

When women train without accounting for this, they often experience burnout, frustration, or unnecessary self-criticism. When training adapts, consistency improves.

How to Apply This Without Overthinking It

Track your cycle using an app or a simple log.

Notice how training feels at different points in the month. Pay attention to energy, recovery, mood, and motivation.

Plan harder sessions during phases that support them when possible. Adjust during lower-energy phases without judgment.

Swapping a run for a walk or heavy lifting for mobility is not quitting. It is responding.

For me, this also means not punishing my body for eating more the week before my period, or for needing more rest. I know I will rebound later 💜

Your body is not inconsistent. It is cyclical.

Training works best when it supports that cycle instead of fighting it.

Next week, we will talk about another layer of support. How nutrition helps fuel training, recovery, and hormonal balance across the cycle.

Learning to work with your body is both loving and sustainable.

If you want to learn more about cycle tracking, we have a free cheat sheet here:

If you would like support building a sustainable training plan, our free consults are available to book here:

If you found this helpful, please share it with a friend!

Sending you supportive vibes ✨💜
Sam