Most training programmes are designed without any consideration for the hormonal fluctuations women experience throughout the month. That is a missed opportunity.
Your cycle is not a limitation — it is information. And when you train with it rather than against it, everything feels easier.
The four phases
Phase 1 — Menstruation (days 1–5) Energy is often lower. This is a good time for lighter training, mobility work, and recovery-focused sessions. Listen to your body.
Phase 2 — Follicular (days 6–13) Oestrogen rises and so does your energy. This is typically the best phase for pushing harder — heavier weights, higher intensity, new personal bests.
Phase 3 — Ovulation (around day 14) Peak energy and strength. Make the most of it with your most demanding sessions.
Phase 4 — Luteal (days 15–28) Progesterone rises, energy gradually drops. Maintain your training but reduce intensity as you approach menstruation. Focus on technique and consistency.
What this means in practice
You do not need to overhaul your entire programme. Small adjustments — knowing when to push and when to ease off — make a meaningful difference over time.
A personalised training plan that accounts for your cycle is one of the most effective tools available to women training for long-term health.