How To Get The Most Out Of Training Around Your Menstrual Cycle
Dominika Blonska is a registered nurse, now working as an online health and fitness coach, helping women with weight loss and hormone management. She is the founder of Define by Dom Coaching and the Women Unleashed podcast.
Ladies, do you ever feel your energy and strength is inconsistent throughout the month? Some days you have all the energy in the world and hitting PB’s and other days going on a walk is a struggle? Well let me tell you, this is completely normal and you are not alone.
Affects of the menstrual cycle on training
Our hormones fluctuate from day to week, meaning that our energy, sleep, strength, cravings and the food we need to function alters depending on where in our cycle we are.
By knowing what each phase is and what happens during it, you will learn when to hit your PB’s or favourite HIIT class and when to take a rest.
A healthy, regular 28 day (textbook) cycle has 4 phases. Please bear in mind this may vary from person to person depending on your history.
The four phases of the menstrual cycle are
Menstruation - First day of your period (Day 1-7)
Follicular phase - Starts same day as first day of your period (Day 1-14)
Ovulation - For most women varies (Day 12-16)
Luteal Phase - Second half of your cycle (Dat 16-30)
By tracking your cycle and knowing which phase you are in, you will be able to alter your training to get the most out of your sessions, be in sync with your body, and feel more energised as you won’t be fighting against what your body is trying to tell you.
How to track menstrual cycle
Day 1 of your period is the day 1 of your cycle. Take a note of it or use an app such as the FLO app or Kindara to track your cycle, this will make it easier incase you forget. These apps often predict your ovulation based on the data you input overtime which can be very handy. Be mindful that everyone is different and therefore this may not be accurate for everyone.
Below I will explain what happens during each phase and the best approach to training.
Menstrual phase – Day 1-7 (First day of period and follicular phase)
This is where you uterus lining sheds which results in a bleed. At this stage all your hormones drop, which may result in you feeling sad, anxious and irritable. During this phase you need to really listen to your body, think about how you are feeling and what will help elevate your mood.
Make sure to do some form of exercise as it has shown to improve PMS symptoms.
Take long walks, go to yoga or pilates, do a stretch class, rest and recover when you need to. If you feel like a workout out, use light weights and go easy. Don’t be mad at yourself if you can’t lift heavy. Be delicate with yourself.
Fuel your body with nutritious foods.
Follicular phase – Day 1-14 (First half of the cycle)
During this phase your body is preparing for the release of an egg and thickens the lining of the uterus. Estrogen will be dominating at this stage. You will feel good in yourself, confident, glowing and strong. Your body is good at utilising carbs at this stage so go to your favourite HIIT class, get them strength sessions in and work on increasing your weights in the gym.
Ovulation – Day 12-16 (Release of an egg)
Girl! Here you will feel on top of the world. Your confidence will be through the roof and so will your strength and energy. The surge of estrogen, progesterone and testosterone means you will be hitting them PB’s in the gym.
Make the most of it, as the crash is about to follow in the next phase.
Luteal phase – Day 16 - 30 (Second half of the cycle)
During the first half of the luteal phase you will still feel good, around day 20 you may start to feel weaker and tired. Your natural body temperature increases due to elevated progesterone and estrogen in the first half of this phase before they drop towards the end right, before your bleed. Your metabolic expenditure will be increased during this time meaning you will burn up to 200 calories extra per day. If you feel those cravings kicking in, that is probably why.
During the first half of this phase you will have energy to strength train as normal, whereas towards the end focus on reducing your weights, you will find that you strength has decreased, lower the intensity, switch HIIT to LISS.
Try a high fat diet rather than reaching for them carbs.
How do I know if I should rest or train
This is really person dependant. You don’t want to spend your whole luteal and menstrual phase resting. I would say the days you feel the worst rest, this is normally the first couple of days of your bleed.
Try and remember that exercises helps elevates PMS symptoms, so although you may not want to exercise, once you get yourself moving, you will fell better.
My most important tip is : listen to your body, it knows you the best. Don’t fight against it.
Syncing your cycle with your training will not only help your PMS symptoms but also improve your training results!
For help with nutrition, training, hormone health and to enquire about 1-1 coaching. Please email me at dom.blonska00@gmail.com.
Read more from Dominika Blonska
Dominika Blonska, Online Health & Fitness Coach
Dominika Blonska specialises in weight loss, hormone management and improving self confidence. After competing in bikini bodybuilding for 3 years, and living a very restrictive lifestyle, she is now on her hormone and gut health healing journey. She is the CEO of Define by Dom coaching; a health and fitness platform, helping hundreds of women fix their hormones and regain their confidence. Her goal is to define every womans future.
