STRENGTH TRAINING WITH YOUR CYCLE.

I’ve been asked before about people who head to the gym 3-4 times a week for strength training, and how to adapt your weight lifting to your cycle. So below I have broken down each phase and what your hormones are doing and how to strength train with your cycle. Having an understanding of when to add volume or intensity or even to pull back on the weights and focus on range, tempo and form are so important for seeing consistent results.

MENSTRUATION

During this phase, your hormones are at their lowest.

If your body is feeling good you can aim for a longer session with a higher rep range (10-15 reps). Also aim for shorter rest periods of max 30 seconds.

FOLLICULAR

During this phase your hormone oestrogen (the feel-good hormone) is increasing, you'll feel more energetic and your body will also recover quicker.

This is a great time to look for higher volume and increase your weights/reps and sets. Also, increase your rest periods to around 2-3 mins.

OVULATION

Your hormones Oestrogen and LH (Luteinising Hormone) are still increasing and working with you. You have a slight surge in Testosterone, which is present in women at a much smaller amount than men. Your core body temp increases too, which makes working out in more humid or hot areas feel that little harder during this time.

Though out this phase aim for higher intensity, power and hard VO2 efforts. Push yourself a little harder and aim for PBs, you’ll have the energy to do so and you will recover quicker too.

PRE LUTEAL

Your hormone oestrogen reaches its peak and then it drops, progesterone increases sometimes leaving you feeling great one day and then a little unmotivated and heavy the next.

If feeling good, stick with lower rep range and longer rest periods. Always listen to your body, especially during this phase as your hormones change so quickly.

POST LUTEAL

Your hormones have dropped and for some people, PMS symptoms might start to kick in.

Reduce your volume and pull back on any endurance. Add longer rest periods to around 2-3 mins.

Wherever you are in your cycle, always make sure you are listening to your body. If you’re new to weight training always start light, focus on the correct form before building yourself up. I recommend at the end of every session write down how your body felt and how did it respond to that certain session. Then over a few months, you can see when is the best time to reach for new PBs and know when it’s a good time to pull back on the weights and focus on more range.