Does the menstrual cycle affect athletic performance in women? A comprehensive study sought to answer this question. Studies suggest that hormonal changes during the cycle may slightly influence performance, but the differences are small and don’t mean women should stop training. Here’s what recent research reveals about menstrual cycle training phases women should understand, and how female athletes can use this knowledge to optimize their training.
What Did Researchers Study?
In 2020, Sports Medicine published a comprehensive meta-analysis led by McNulty and colleagues, reviewing 58 studies involving women with regular menstrual cycles. The goal was to understand how athletic capacity changes across different cycle phases: menstruation, early follicular phase, late follicular phase, ovulation, early luteal phase, and late luteal phase.
The studies evaluated various athletic performances: strength, power, endurance, and speed. The main finding was that performance may decrease very slightly during the early follicular phase (the first days of menstruation) compared to other phases, but this decrease is so minimal that researchers described it as “statistically trivial.” This means that while a measurable difference exists, it doesn’t meaningfully affect actual performance or training outcomes.
The study also examined different hormone levels and how they relate to performance changes. Estrogen, which rises during the follicular phase, has effects on energy metabolism and muscle function. Progesterone, which dominates the luteal phase, affects body temperature and fluid retention. But the practical effects of these hormonal changes on athletic performance were smaller than previously believed.
What Does This Mean for Female Athletes?
The practical takeaway is simple: women can train effectively throughout all menstrual cycle phases. Hormonal changes are real — estrogen and progesterone rise and fall — but their impact on athletic performance is very limited for most women. There’s no need to drastically modify training programs based on cycle phase.
Another study published in 2023 in Frontiers in Sports and Active Living, led by Colenso-Semple and colleagues, confirmed this result. The study analyzed the effect of cycle phase on strength training and resistance exercise adaptations, concluding that current evidence shows no meaningful influence of cycle phase on acute strength performance or long-term training adaptations. This means women can lift weights and build muscle effectively at any time during their cycle.
This doesn’t mean all women are the same. Some women feel decreased energy during menstruation days, while others find themselves at their best during the late follicular phase. Individual differences are significant, and the key is listening to your body and adjusting training based on how you personally feel, not what the calendar says.
Menstrual Cycle Training Phases for Women: Train Smart
Instead of avoiding training during certain days, women can adjust the intensity and type of exercise based on how they feel. This flexible approach allows taking advantage of high-energy periods while respecting natural rest periods:
- Menstruation days: If you’re experiencing cramps or fatigue, reduce intensity. Walking, yoga, or stretching exercises may be appropriate. But if you feel energetic, there’s no reason to skip your usual training. Many professional athletes train at full capacity during this time.
- Follicular phase (after menstruation until ovulation): Estrogen gradually rises, and many women feel increased energy and focus. This is an excellent time for high-intensity strength training or interval training. Some studies suggest the ability to build strength may be at its best.
- Ovulation: Estrogen peak. Some studies suggest strength and power may be at their highest, but differences are small. This is a good period for competitions or setting personal records if you feel comfortable.
- Luteal phase (before menstruation): Progesterone rises, and some women may experience bloating, mood changes, or fatigue. Moderate training is beneficial for improving mood and energy, but you may need to reduce intensity if you’re uncomfortable. Listening to your body is key.
What About Professional Athletes?
Professional athletes often track their menstrual cycles and adjust training programs accordingly. Some women’s sports teams work with specialists to customize training programs based on hormonal phases. But even at the elite level, performance differences are small. Olympic champions and world champions train and compete in all cycle phases.
In Saudi Arabia, women’s sports clubs are beginning to recognize the importance of understanding the menstrual cycle and its impact on training. Health and sports awareness helps women train with greater confidence, without fear that their menstrual cycle will hinder their progress. Qualified coaches help female athletes understand their bodies and develop training programs that align with their individual needs.
Limitations and Considerations
It’s important to understand that research in this field has limitations. Most studies included a limited number of participants, and individual differences are significant. What applies to a group may not apply to every woman. Also, many studies relied on self-reported cycle phase information rather than precise hormonal measurements.
Also, hormonal contraceptives change the picture entirely. Women who use hormonal contraceptives have different hormonal patterns, and research on their impact on athletic performance is less clear. Some studies suggest that birth control pills may affect the ability to build muscle or aerobic performance, but evidence is inconclusive.
Other factors also matter more significantly: sleep, nutrition, psychological stress, and previous training. The menstrual cycle is just one of many factors affecting athletic performance. Focusing on these fundamental factors may be more beneficial than worrying about cycle phase.
Practical Tips
- Track your menstrual cycle for 3-6 months to understand your personal patterns. Discover when you feel your best energy and when you need more rest.
- Don’t stop training during any cycle phase unless your doctor advises it. Moderate movement may relieve menstruation symptoms.
- Adjust intensity based on how you feel, not the calendar. If you feel high energy, take advantage of it. If you’re tired, reduce intensity without guilt.
- Focus on nutrition and sleep — they matter more than cycle phase. Adequate protein, iron, and good sleep are fundamental for athletic performance.
- If you experience severe pain or concerning symptoms, consult a doctor. Some conditions like endometriosis require special care.
The Bottom Line
Studies suggest that the menstrual cycle has a very slight impact on women’s athletic performance. The differences are small, and women can train effectively throughout all phases. The key is listening to your body and adjusting training based on how you feel, not based on cycle phase. Research is evolving, but the message is clear: don’t let your menstrual cycle stop you from achieving your athletic goals. Every woman is unique, and what matters is what works for you.
Sources
- McNulty KL, Elliott-Sale KJ, Dolan E, et al. “The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis.” Sports Medicine. 2020;50(10):1813-1827. doi:10.1007/s40279-020-01319-3
- Colenso-Semple LM, D’Souza AC, Cordner C, et al. “Current evidence shows no influence of women’s menstrual cycle phase on acute strength performance or adaptations to resistance exercise training.” Frontiers in Sports and Active Living. 2023;5:1054542. doi:10.3389/fspor.2023.1054542
For more articles on women’s sports health, or read about exercise bone density in women.
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