Navigating Workouts During Your Menstrual Cycle: Embracing Your Body’s Rhythm

As women, our bodies move through natural cycles that influence energy levels, mood, and even how we respond to exercise. The menstrual cycle is a powerful aspect of this rhythm, and understanding how to work with it—not against it—can lead to more empowering and effective workouts.

Energy Levels Throughout the Cycle

The menstrual cycle typically spans about 28 days and is divided into four phases: menstrual, follicular, ovulatory, and luteal (lunatic or Pack My Shit). Each phase brings unique hormonal changes that impact energy and performance. According to Dr. Stacy Sims, a leading exercise physiologist and nutrition scientist specializing in women’s physiology, and author of Roar and Next Level, syncing your training with these phases can help you achieve optimal performance while reducing the risk of overtraining.

• Menstrual Phase (Days 1–5): During menstruation, hormone levels (estrogen and progesterone) are at their lowest. This is often the best time for strength training because your body can access carbohydrate stores more effectively. You might feel a dip in energy, so focus on quality over quantity—think low-volume strength sessions or light cardio.

• Follicular Phase (Days 6–14): As estrogen rises, the body becomes more resilient to stress and recovers faster. Dr. Sims highlights this phase as the "power phase" for women. It’s a great time to incorporate high-intensity interval training (HIIT), heavy lifting, or long endurance sessions.

• Ovulatory Phase (Around Day 14): Energy levels often peak as estrogen hits its highest point. Take advantage of this surge with high-intensity workouts or competitions, but be cautious—higher estrogen levels can increase joint laxity, slightly raising the risk of injury. You may feel like a superhero here.

• Luteal Phase (Days 15–28): Progesterone dominates, leading to an increased core temperature, reduced tolerance for heat, and a potential decline in endurance performance. Dr. Sims advises shifting to lower-intensity training, like steady-state cardio, yoga, or swimming. This phase is also an excellent time for active recovery and focusing on mobility work. The phase where some lucky person can f**k around and find out.  

Listening to Your Body

Even with expert guidance, every woman is unique. It is important to pay attention to your patterns and symptoms. If cramps, fatigue, or mood swings are present, it’s okay to modify your workouts. On high-energy days, push yourself to build strength and endurance.

Natural Remedies for Comfort and Energy

Menstrual discomfort can sometimes be a hurdle, but natural remedies can help ease symptoms and boost energy. Many of Dr. Sims’ recommendations align with holistic wellness practices:

1. Hydration with Electrolytes: Women lose more sodium during exercise, especially during the luteal phase. Adding electrolytes to your water can combat dehydration and bloating.

2. Magnesium-Rich Foods: Leafy greens, nuts, and seeds can ease cramps and improve sleep quality.

3. Protein Timing: Dr. Sims recommends consuming protein within 30 minutes of exercise to support muscle recovery and balance blood sugar levels.

4. Anti-Inflammatory Foods: Ginger, turmeric, and omega-3 fatty acids (found in salmon, chia seeds, and walnuts) can reduce inflammation and alleviate cramps.

5. Adaptogens: Herbs like ashwagandha, schisandra and maca may help regulate cortisol levels and boost energy.

Permission to Rest

Be kind to yourself, give yourself some grace. If you’re dealing with severe PMS symptoms, heavy bleeding, or low mood, it’s okay to scale back or take a rest day. Practices like restorative yoga, mindfulness, or a short nature walk can help restore energy without overtaxing the body.

Reframe the Conversation

Dr. Stacy Sims is a proponent of empowering women to embrace their unique physiology rather than trying to mimic male-centered training patterns. The menstrual cycle is not a limitation but a powerful guide to smarter, more effective training. By syncing your workouts with your cycle and following evidence-based strategies, you can optimize performance, reduce injury risk, and cultivate a deeper connection with your body.

Your menstrual cycle is a guide, not a barrier. Celebrate the ebb and flow of your energy, honor your body’s needs, and remember: strength comes in many forms. Embrace your unique rhythm, and let it propel you toward a more sustainable and empowering fitness journey.

As Dr. Sims says, “Women are not small men.” Embrace your unique physiology, and let it propel you toward your fitness goals.

Bibliography

1. Sims, Stacy. ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life. Rodale Books, 2016.

2. Clancy, Kate B. H., et al. "The Impact of Menstrual Cycle Phase on Exercise Performance." Journal of Sports Medicine, vol. 50, no. 3, 2020, pp. 459–472.

3. Stover, Patricia J., et al. "The Role of B Vitamins in Hormonal Regulation and PMS Symptoms." Journal of Nutritional Biochemistry, vol. 26, no. 3, 2015, pp. 204–212.