Training With Your Cycle: When to Push, When to Recover
Women often notice that their energy, strength, and recovery fluctuate throughout the month. These changes are not random — they’re influenced by the hormonal shifts of the menstrual cycle.
By understanding how estrogen and progesterone affect the body, you can adapt your training to your cycle — pushing harder when you have more energy, and allowing recovery when your body needs it.
Education Pelvic Floor
The Menstrual Cycle and Exercise
The menstrual cycle typically has four phases. Here’s how each stage can influence training:
1. Menstrual Phase (Day 1–5) – Bleeding
Hormones: Estrogen and progesterone are low.
How you may feel: Lower energy, cramps, fatigue.
Training tips: Gentle movement (walking, stretching, yoga). Listen to your body — rest if needed.
2. Follicular Phase (Day 6–13) – Rising Estrogen
Hormones: Estrogen increases, boosting energy and mood.
How you may feel: Stronger, more motivated, better recovery.
Training tips: Great time for strength training, cardio, and skill work. Push performance here.
3. Ovulation (Around Day 14) – Peak Estrogen
Hormones: Estrogen peaks, then drops.
How you may feel: Energy high, but ligaments slightly looser (higher injury risk).
Training tips: Ideal for intense workouts, but focus on technique and injury prevention.
4. Luteal Phase (Day 15–28) – Rising Progesterone
Hormones: Progesterone dominates; body temperature rises.
How you may feel: Slower recovery, more fatigue, possible bloating.
Training tips: Prioritise moderate exercise, recovery, mobility, and reduce training load before your period.
Why It Matters
Performance: Aligning training with your cycle can improve results.
Injury prevention: Understanding ligament changes around ovulation may reduce injury risk.
Recovery: Respecting low-energy phases prevents burnout.
Body connection: Tracking your cycle builds awareness and self-compassion.
How Physiotherapy Can Support
A women’s health physiotherapist can help you:
Adapt training around cycle phases
Manage pelvic pain, cramps, or fatigue
Support pelvic floor health during exercise
Guide safe return to training after pregnancy or hormonal changes
Your menstrual cycle is not a barrier — it’s a training tool. By listening to your body and adapting exercise to hormonal shifts, you can train smarter, recover better, and feel more in tune with your body.
✨ Want to optimise your training? Book a session with our women’s health physiotherapists at Renard Clinic and discover how to align exercise with your cycle.
