Strength Training & Your Cycle

Ever feel like some weeks you're crushing it in the gym, and others you can barely lift? That’s not just in your head—it’s your hormones at work. Understanding your menstrual cycle phases can help you optimize your training, recovery, and results.

The Four Phases of Your Cycle & How to Train Smarter

• Menstrual Phase (Days 1-5) – Energy may be lower, but light movement can help reduce cramps and fatigue. Best workouts: Low-intensity cardio, mobility, yoga.

• Follicular Phase (Days 6-14) – Estrogen rises, boosting strength and endurance. This is when you’ll feel strongest! Best workouts: Heavy strength training, HIIT, intense cardio.

• Ovulation (Days 15-17) – Peak energy levels but also higher injury risk due to joint laxity. Best workouts: Power and agility-focused workouts, but watch your form!

• Luteal Phase (Days 18-28) – Progesterone rises, causing fatigue and bloating. You may not hit PRs, but maintaining movement is key. Best workouts: Moderate strength training, steady-state cardio, Pilates.

Training & Menopause: What Changes?

If you’re approaching or in perimenopause/menopause, your training needs shift. Estrogen declines, leading to changes in muscle mass, bone density, and recovery time. Here’s what to focus on:

• Strength Training is Key – Resistance training helps preserve muscle and bone density as estrogen levels drop.

• Protein Intake Matters More – Your body needs more protein to maintain muscle mass.

• Recovery Takes Longer – More rest days and mobility work can help reduce inflammation and support joints.

• Prioritize Power & Stability – Plyometrics and balance work can help counteract age-related muscle loss and prevent injury.

Why It Matters

Ignoring your cycle (or hormonal changes during menopause) can lead to frustration, overtraining, and higher injury risk. But syncing your workouts means:

• Better strength gains when your body is primed for it.

• Faster recovery by listening to natural energy shifts.

• Fewer plateaus and improved motivation!

Next Up: How Much Protein Do Women Really Need?

Most women undereat protein, and it’s hurting your muscle gains, metabolism, and recovery. Next week, we’ll break down how much you need and how to hit your protein goals.

Got questions? Hit reply and let me know!

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

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