Learn how to train around menstrual cycle with me!

As women, our bodies are constantly changing, and that can make our fitness journeys feel like a bit of a rollercoaster sometimes. One day, you might feel unstoppable, crushing your workout, and the next, you’re struggling to find energy. This isn’t just “in your head”; a lot of it actually has to do with where you are in your menstrual cycle. I want to share how I’ve learned to work with my body’s natural rhythms instead of fighting against them—and why that might be a game-changer for you too.

Understanding the Phases

The menstrual cycle has different phases, each impacting our energy levels, strength, and even injury risk. Here’s a breakdown:

1. Follicular Phase (Days 1-16) – After your period starts, your energy and strength start ramping up. This is when I find I’m the most motivated and strong, which makes it an ideal time to push myself. It’s a great time for setting personal bests, trying a challenging workout, or just going that extra mile. It’s like your body is saying, “Let’s do this!”
2. Ovulation (Days 12-16) – Around the middle of the cycle, when estrogen and testosterone peak, you might feel even stronger and more energized. It’s one of the best times to lift heavier weights or go for those strength gains. I always remind myself to enjoy this burst of energy, as it doesn’t last forever!
3. Luteal Phase (Days 17-28) – Here’s where things can get tricky. As progesterone rises, many of us feel a dip in energy, increased cravings, and even a bit of sluggishness. This is the body’s way of preparing for menstruation, and it’s important to listen. Injury risk can also be higher in this phase, so I switch to more low-impact exercises. It’s also helpful to add a few extra calories here to support your body’s increased energy needs and avoid under-fuelling. I remind myself to be kind during this phase and respect what my body needs—whether that’s taking it slower or prioritizing rest.

Learning to Train Smarter, Not Harder

For years, I pushed myself through every workout with the same intensity, regardless of how I felt. The reality was, this approach led to burnout and even injury because I wasn’t listening to my body. Now, understanding the impact of each cycle phase, I feel more in tune with my workouts and, ultimately, my well-being.

Some days, you’re going to feel like a powerhouse, and others you’ll need rest. That’s not weakness; it’s respecting the natural ebbs and flows of being a woman. Listening to your body and adapting your training doesn’t mean you’re not working hard enough; it means you’re working smarter.

How to Start Tuning In

If you’re just beginning to track your cycle, here are a few tips to help you use it to your advantage:

• Listen to your body’s cues. If you’re exhausted, allow yourself the rest. Over time, you’ll notice patterns that can help you plan your workouts around your natural energy peaks.
• Adjust your expectations. During the follicular and ovulation phases, feel free to push yourself. But as you enter the luteal phase, remember that slowing down can actually be beneficial.
• Fuel yourself adequately. In the luteal phase, don’t be afraid to eat a bit more, especially if you feel hungrier. Your body uses more energy here, and it’s okay to give it what it needs.

By honoring each phase of your cycle, you’ll not only feel better in the gym (or wherever you like to work out) but also avoid unnecessary injuries and setbacks.

Embracing the Change

Training with your cycle isn’t just about exercise; it’s about empowerment. It’s about permitting yourself to be at your best and giving yourself grace on the days when “best” means taking it easy. As a coach, I’m here to help you find that balance, supporting you in listening to your body and making training feel more manageable and enjoyable.

If you’re curious about adapting your workouts to your cycle or have questions, don’t hesitate to reach out. Together, we can make sure your fitness journey is one that feels good, supports your goals, and honors everything your body does for you.

Here’s to training smarter and embracing the natural rhythm of our bodies!

MTPT