Wow, that was 75 pounds!
The next week, the same machine and weight feel difficult at 45 pounds.
For the first few months in the gym during my freshmen year of college, I made a weekly schedule of what muscle groups to hit with a split between legs, core, and upper-body. By the end of the first two months, I knew that this schedule was going to be unsustainable. I found myself feeling as if I lost my progress during the weeks I couldn’t lift as heavy, even if I could only a couple days later. I was expecting my body to show up to the gym every morning the same way.
But the body is anything but static! It was unreasonable for me to expect the same performance every day. Our bodies are constantly changing. Pushing myself on certain days could potentially only lead to injury and burnout.
Physical activity and performance can drastically vary throughout the menstrual cycle because of cycling estrogen and progesterone levels. These hormonal shifts can influence energy levels, strength, mood, recovery, and sleep, as we’ve learned these past few months [1].
It can be helpful to adjust physical activity during different phases of the cycle but more importantly, to pay attention to how the body feels during each phase to better support exercise performance and recovery. Physical activity stimulates the release of endorphins and other neurotransmitters that can improve mood and reduce feelings of stress and anxiety. Even moderate forms of movement, such as walking or stretching, can contribute to improved mental clarity and emotional balance [1,2].
During the menstrual phase, which usually occurs during days 1-5 of the cycle, estrogen and progesterone are at their lowest levels. Research has found that many people experience lower energy, fatigue, or symptoms such as cramps, headaches, or back pain. For me, these are the days I like to stretch or go on long walks rather than doing intense resistance training [3,4].
The follicular phase and ovulation, typically occurring from about days 6-14, begins after menstruation ends. During this phase, estrogen levels gradually rise, which leads to increased energy, improved focus, and better exercise recovery. Personally, these two weeks are when I feel more motivated be consistent about going to the gym. I enjoy lifting heavy and pushing for more reps. It has generally also been a good time to increase exercise intensity or try new types of workouts, too, as the end of the follicular phase is when there is a small boost in testosterone [3,4].
Then the luteal phase, which occurs roughly from days 15-28 of the cycle, is the phase during which progesterone rises. Both progesterone and estrogen gradually decline before the next menstrual period begins. Many experience the symptoms of premenstrual syndrome (PMS), including fatigue, mood changes, and bloating. Exercise can still be beneficial, but moderate and steady activities may feel more manageable than very intense workouts. I find myself able to lift heavy and go intense but needing of more rest days in between sessions. Alternative forms of movement, such as running, pilates, and yoga, can also provide the benefits of movement: improved sleep quality, increases in energy levels, and enhanced focus and cognitive function throughout the day [3,4].
As we enter April, take some time to explore the characteristics of your own cycle. During which phase(s) do you have the most energy? How can you incorporate physical activity into your daily routine? How might you vary the type of physical activity based on the phase of your cycle?
References
- Ahrens, K. A., Vladutiu, C. J., Mumford, S. L., Schliep, K. C., Perkins, N. J., Wactawski-Wende, J., & Schisterman, E. F. (2014). The effect of physical activity across the menstrual cycle on reproductive function. Annals of Epidemiology, 24(2), 127–134. https://doi.org/10.1016/j.annepidem.2013.11.002.
- Lebrun, C. M., Joyce, S. M., & Constantini, N. W. (2020). Effects of Female Reproductive Hormones on Sports Performance. In A. C. Hackney & N. W. Constantini (Eds.), Endocrinology of Physical Activity and Sport (pp. 267–301). Springer International Publishing. https://doi.org/10.1007/978-3-030-33376-8_16.
- Sternfeld, B., Jacobs, M. K., Quesenberry, C. P., Jr., Gold, E. B., & Sowers, M. (2002). Physical Activity and Menstrual Cycle Characteristics in Two Prospective Cohorts. American Journal of Epidemiology, 156(5), 402–409. https://doi.org/10.1093/aje/kwf060.
- Koushkie Jahromi, M., Gaeini, A., & Rahimi, Z. (2008). Influence of a physical fitness course on menstrual cycle characteristics. Gynecological Endocrinology, 24(11), 659–662. https://doi.org/10.1080/09513590802342874.
