The Role of Hormones in Muscle Recovery

You lift, you push, you challenge your body—but how well you recover determines how strong you get. And guess what? Your hormones are a major player in how quickly your muscles bounce back

How Hormones Impact Recovery

• Estrogen (Follicular Phase, Days 6-14): Supports muscle repair and reduces inflammation. This is when recovery tends to be fastest. 

• Progesterone (Luteal Phase, Days 18-28): Can slow muscle recovery, increase soreness, and impact sleep. Prioritizing rest is key here.

• Cortisol (Chronic Stress): Elevated levels can break down muscle and delay recovery. Managing stress helps your body repair efficiently. 

• Growth Hormone (During Sleep): Helps rebuild muscle tissue—this is why quality sleep is non-negotiable for gains.

How to Optimize Recovery Based on Your Hormones

• During the Follicular Phase (Days 6-14): Push for PRs—your body recovers faster!

• During the Luteal Phase (Days 18-28): Prioritize extra recovery—more stretching, sleep, and lighter workouts.

• Support Recovery with Nutrition: Protein (0.73-1.09g per lb of body weight) + carbs post-workout.

• Manage Stress: Use tools like deep breathing, yoga, meditation, and proper sleep to keep cortisol in check.

Hormone Changes & Recovery Post-Menopause

As estrogen and progesterone levels decline after menopause, women may experience slower muscle recovery, increased joint stiffness, and higher inflammation levels. Here’s how to adjust:

• Increase Protein Intake: Post-menopausal women benefit from higher protein consumption (1-1.2g per lb of body weight) to support muscle retention.

• Prioritize Strength Training: Lifting weights 3-4x per week helps counteract muscle loss and maintain bone density.

• Support Joint Health: Incorporate mobility work and Omega-3s to help reduce inflammation.

• Get Quality Sleep: Declining estrogen can impact sleep, which is key for muscle recovery. Magnesium or a nighttime routine may help improve rest.

Next Up: The Best Strength Training Splits for Women

Full-body workouts? Upper/lower splits? Push-pull-leg? What’s the best way for women to train for strength and longevity? Next week, we’ll break down the best strength training splits for maximizing results.

Got questions? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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