The menstrual cycle and its hormone changes can impact how you exercise. Here’s what we know.
Whether it's fatigue, migraines and menstrual cramps, or worrying about bleeding through your outfit, the side effects from periods can get in the way of exercise. Female athletes have recently become more vocal about periods and exercise performance, from advocating to change white uniforms at Wimbledon to speaking openly about competing while menstruating.
That’s because there’s a relationship between your menstrual cycle and exercise performance—and it can affect all female athletes. Hormones play an essential role in fitness and strength, and during your menstrual cycle, your hormones shift.
Is exercise harder on your period? Or do you perform better? Does exercise alleviate period symptoms? Sports science has largely focused on men, so much more research is needed on women's bodies and health in sports.
Here's what we know so far about the relationship between the menstrual cycle and exercise performance.
How does the menstrual cycle impact exercise performance? During the menstrual cycle , your body prepares for the possibility of pregnancy each month, and the uterus sheds its uterine lining. Throughout this process, two hormones, estrogen and progesterone, fluctuate and can influence factors such as energy levels, metabolism, and strength.
Estrogen is crucial to our bodies and health. In addition to supporting reproductive systems, estrogen maintains cardiovascular health, proper blood flow, bone and muscle growth. It also boosts mood and facilitates sexual pleasure. So when estrogen levels are high (late follicular phase), it can have a positive effect on exercise performance. When estrogen levels are lower and progesterone levels are high (luteal phase), it may cause reduced energy levels, and you might be more prone to injury.
Menstrual cycle and exercise performance: follicular phase The follicular phase is the first phase of the menstrual cycle, which starts when your period begins.
In the beginning of this phase, known as the early follicular phase, estrogen and progesterone levels are at their lowest. These low hormone levels, coupled with uncomfortable symptoms you may feel during your period, can make you feel more lethargic.
The correlation between the menstrual cycle and exercise performance when you’re on your period is therefore a rocky one—research suggests your stamina and endurance may be lower during this time, which makes it a less optimal time for exercise performance.
After your period, however, your estrogen levels start increasing, during what’s called the mid-late follicular phase. During this period, your body can access stored carbohydrates, so it's easier to build and store muscle. When estrogen levels peak just before ovulation, energy peaks, too.
Exercise performance in the mid-late follicular phase may be improved. Many female athletes may find that they feel more energized and prepared to take on higher-intensity workouts, heavier strength workouts, more repetitions, and faster speeds.
>>MORE: Curious what exercises are optimal during each part of the follicular phase? Learn the best follicular phase exercises .
Menstrual cycle and exercise performance: luteal phase The luteal phase is the second half of your cycle after ovulation. Progesterone levels increase to thicken the uterine lining and prepare for possible pregnancy.
In the beginning of the luteal phase, rising progesterone levels can initially boost speed and resistance, giving a bump to exercise performance.
However, once progesterone reaches its higher levels—around day 24 of your cycle—these hormonal changes reduce your ability to build muscle easily, making the body more vulnerable to inflammation. This is also when you begin feeling premenstrual symptoms, including fatigue, bloating, and dips in energy and mood, which can impact how you feel when you’re exercising.
Additionally, you might be more vulnerable to dehydration during this part of the menstrual cycle. The high levels of estrogen and progesterone in the luteal phase may change your body’s fluid composition. It’s important to stay hydrated when you exercise.
>>MORE: What workouts should you do in the beginning of the luteal phase versus toward the end of your cycle? Learn the best luteal phase exercises .
How does exercise impact the body during menstruation? While menstruation can impact exercise, it works the other way around, too.
When you exercise, your body releases hormones called endorphins. They can alleviate pain and anxiety and help boost mood. They can also help relieve premenstrual symptoms and period pain.
However, extreme over-exercising can cause women to lose their period (or amenorrhea), causing fertility and health issues.
How to track your menstrual cycle and exercise performance The menstrual cycle and its symptoms are different for everyone. Some may experience more severe effects that impact your day-to-day and exercise routine. It can be helpful to track your period, hormones, and cycle as well as what symptoms you’re experiencing so you can create a personalized training plan that adapts to the different phases of your cycle. This is called cycle syncing .
Cycle syncing tailors workouts, dietary choices, and self-care practices to best support your body during these phases that affect your energy, mood, and strength differently.
>>MORE: The Ultimate Guide to Cycle Syncing Workouts
For example, higher-intensity workouts can be better in the follicular phase when estrogen levels are high, and low-intensity workouts like yoga may be better when your energy levels are lower in the luteal phase.
So, how can you figure out exactly when to time specific workouts during different parts of your cycle? Instead of relying on a 28-day standard cycle—which most women don’t have!—tracking your hormones can give you a clear, accurate idea of when you’re in each phase of your cycle.
Ultimately, as more research is done to understand the relationship between menstrual cycles and exercise, it’s important to listen to your body and create an exercise plan that works best for you.
