The relationship between the menstrual cycle and strength performance is a topic that has generated a lot of curiosity and debate. A recent study, which performed a systematic review and meta-analysis, explored how different phases of the menstrual cycle influence maximal strength performance in healthy adult women. Let's better understand how these hormonal variations can affect your strength training.
The menstrual cycle is divided into three main phases:
Follicular Phase: Starts on the first day of menstruation and continues until ovulation. At this stage, estrogen levels begin to rise.
Ovulatory Phase: Occurs around the middle of the cycle, when an increase in LH levels leads to the release of the egg. Estrogen levels reach their peak.
Luteal Phase: Follows ovulation and lasts until the start of the next menstrual period. Here, progesterone levels are higher.
How Do Phases Affect Strength?
In the follicular phase, some women may notice a slight increase in maximal strength, possibly due to increased estrogen levels, which can improve neuromuscular function.
In ovulation, strength continues to be relatively high, aligning with hormonal peaks.
In the luteal phase, some women may experience a slight drop in maximum strength, perhaps due to higher progesterone levels.
Hormonal fluctuations throughout the menstrual cycle can have a slight impact on maximum strength performance, but these variations are generally small. Training effectively at all phases of the cycle is possible and highly recommended for someone healthy and without pathologies. It is recommended that you adjust your training based on your individual needs, without devaluing your body's signals, but, as a general rule, you will be able to maintain performance during your menstrual period.
Rita Gomes
McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., & Hicks, K. M. (2020). The Influence of Menstrual Cycle Phases on Maximal Strength Performance in Healthy Eumenorrheic Women: A Systematic Review and Meta-Analysis.