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5 tips to optimize training around your menstrual cycle

Discover how to optimize your fitness journey by training around your menstrual cycle. Harness the power of your body’s natural rhythms with these 5 empowering tips. Let’s train smarter, not harder!

1. Leverage your cycle

Embrace the dynamic nature of your menstrual cycle and tailor workouts for women accordingly. During the follicular phase (days 1-14), when estrogen levels rise, focus on strength training and muscle growth. Your body is primed for physical activity, making it an ideal time to push your limits and aim for personal bests.

2. Adjust training volume during menstrual cycle

Recognize that your energy levels fluctuate throughout your cycle. In the follicular phase, when you’re feeling energetic and motivated, consider increasing your training volume by approximately 33%. This extra push can help you capitalize on your body’s readiness to build strength and endurance.

3. Consider diet periodization

Just as your training varies, so too can your nutritional needs. During high-volume training phases, such as the follicular phase, focus on fueling your body with nutritious foods to support muscle growth and recovery. In contrast, during the luteal phase (days 15-28), when progesterone levels increase and cravings may intensify, prioritize nutrient-dense foods to satisfy hunger and maintain energy levels.

4. Track your cycle

Knowledge is power! Keep a menstrual cycle and ovulation tracker to understand your body’s unique rhythms and patterns. By knowing when to expect changes in energy, mood, and physical performance, you can plan your workouts and rest days more effectively, optimizing your training for maximum results.

5. Embrace hormonal changes

Rather than viewing hormonal fluctuations as obstacles, see them as opportunities to fine-tune your training approach. Listen to your body and adjust your workouts accordingly. Embrace the days when you feel unstoppable and be gentle with yourself during times of lower energy or increased fatigue.

Let’s harness the power of our bodies and train smarter, not harder! By aligning your workouts with your menstrual cycle and embracing its natural ebbs and flows, you can unlock your full fitness potential and achieve your goals with confidence and vitality!

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