How to train with your cycle

For women in fitness, your cycle has a profound impact on how you feel throughout the month. One day you’re feeling on top of the world, ready to conquer the new squat world record, the next you’re struggling to curl the dumbbells you were easily repping a week ago.

This is because of our fluctuations in hormones throughout our cycle. This causes dips and rises in your energy levels, and can affect our performance inside the gym.

 

Let’s break down our cycle and it’s four phases:

Menstrual phase is when you have your period. This lasts for two to seven days, averaging at five days for most women. Here, your hormones (oestrogen and progesterone) are at a low level – this is what encourages your uterus lining to start shedding. This is known to cause a dip in energy, and is why many women feel sluggish during this phase. This dip in energy means it’s a good idea to focus on slower, lower-impact training.

Good classes to go to:

  • Flow yoga
  • Yogalates
  • Barre
  • Pilates

Follicular phase begins at the same time as your period starts and ends at ovulation, lasting around 14 days if you have a 28-day cycle. If your cycle is shorter or longer, the follicular phase will be shorter or longer. During this phase, the ovaries are stimulated to produce and mature an egg to release at ovulation. Here, your oestrogen levels begin to rise, causing you to feel more energised and happier. This is a good time to focus on more strength-based and power movements.

Good classes to go to:

  • Body burn
  • Pump
  • Fit hop & Zumba
  • Step
  • F.I.T

 

Ovulation usually occurs around the middle of your cycle, at around day 14 if you have a 28-day cycle. If your cycle is shorter or longer ovulation will occur earlier or later. This is where a matured egg is released from one of your ovaries and begins to travel down the fallopian tube towards the uterus. Here, your oestrogen levels peak, and you will feel the most energised. This is a good time to really push yourself, particularly in endurance activities.

Good classes to go to:

  • Body burn
  • Pump
  • Fit hop & Zumba
  • Taibo
  • F.I.T

Luteal phase begins after ovulation and lasts until your period starts, about 14 days. Here, your progesterone levels peak. If the egg is not fertilised, progresterone falls towards the end of this phase as your body prepares for its next cycle. Progesterone has a ‘depressant’ compared to the energising effect of oestrogen, which leads to lower mood. This is a good time to focus on slower, more relaxed movement.

Good classes to go to:

  • Flow yoga
  • Relax yoga
  • Yogalates
  • Pilates

Overall, make sure to listen to your body throughout your cycle and adapt your training to suit your energy levels. As women in fitness, we naturally experience these changes and working with our bodies, rather than against them, helps us build a stronger body – mentally and physically.

 

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