Cycle-Sync Your Workouts: How Hormones Impact Strength, Endurance & Recovery

Have you ever wondered how your menstrual cycle impacts your workouts? In this article, we’ll explore how your cycle influences energy metabolism, thermoregulation, hydration, perceived exertion, strength, endurance, and recovery.

If you engage in any form of movement - running, HIIT, yoga, Pilates, weightlifting, you name it - this information is for you. Read on to gain valuable insights that will transform how you approach your workouts, diet, and lifestyle.

And if you're ready to take this knowledge further and truly understand and connect to your cycle, I designed VITAL precisely with you in mind. In this 6 week program I will teach you everything you need to know to master the Symptothermal Method, a powerful tool for precise cycle tracking, enabling you to take control of your health and fertility, and tailor your nutrition, workouts, and lifestyle accordingly. Spots are limited, so click here to sign up!

The Science Behind Exercise and the Menstrual Cycle

Your menstrual cycle is not just about reproduction. It significantly impacts all aspects of your life. If we narrow into fitness, your cycle affects muscle function, metabolism, cardiovascular efficiency, and even injury risk - to name a few. This is primarily due to fluctuations in estrogen and progesterone, hormones that influence how your body uses energy, builds muscle, recovers, and handles heat and hydration.

Your body’s exercise capacity varies throughout the month. That is simply how your body works. It does not mean that you have less mental strength, willpower, or stamina. Women are intrinsically dynamic beings. It’s not that you are mentally weaker or lacking discipline.

~ It's time you give yourself permission to embrace your natural fluidity. ~

I’m tired of society portraying our inherent nature as a liability.

We change, we flow, we adapt, we grow, and we cycle. And that is where our strength lies.

We should sync our workouts with our cycles, not because we’re fragile, but because we’re honoring ourselves. We adapt our movement to leverage hormonal fluctuations towards our physical and mental goals, optimize energy use, and enhance muscle development. This is how our bodies thrive.

Before exploring how each phase affects exercise, let’s review the hormonal changes that happen throughout the menstrual cycle. For a detailed explanation of this, including graphics, read this article.

The menstrual cycle has four main phases:

Follicular Phase: Starts on the first day of your period and lasts until ovulation. Estrogen rises, supporting muscle function, metabolism, and energy levels. This is a time of renewal and increasing strength.
Ovulation: The midpoint of your cycle, typically around day 14 in a 28-day cycle, though it varies woman to woman. Estrogen peaks, triggering a surge of luteinizing hormone (LH) and ovulation. This estrogen spike often enhances power, coordination, and endurance.
Luteal Phase: Begins after ovulation and lasts until your next period. Progesterone becomes dominant, altering metabolism, increasing core temperature, and changing energy utilization. You might experience fatigue, higher perceived exertion, and longer recovery times.
Menstruation: Progesterone and estrogen drop, triggering your bleed. Fatigue and inflammation may increase, though some women feel a performance boost as hormones reset.

To accurately know your cycle phase, tracking is essential. The Symptothermal Method, taught in my VITAL program, provides this precision. After the 6 weeks of classes, you will have three months of individualized support with me, you’ll be supported by a nurturing community, and receive access to a rich library of resources. Early bird pricing, scholarships, and payment plans are available.

Reserve Your Spot!

With this foundational understanding, let’s delve deeper into how hormonal changes influence different aspects of your workouts.

Metabolism

Metabolism is the process by which your body converts food into energy. But, the efficiency and nutrient preferences to carry out this process vary throughout your cycle.

During the follicular phase, rising estrogen enhances fat utilization for energy, making this the ideal moment for endurance activities and steady-state cardio, where fat oxidation plays a big role. Insulin sensitivity is also at its highest here and since your muscles can efficiently take up glucose, strength training is particularly suited for this time. So this is the phase where lifting heavier, building muscle, and pushing intensity feel best.

As ovulation approaches, peak estrogen boosts neuromuscular efficiency, improving reaction times, coordination, and power. However, increased ligament laxity may elevate injury risk, especially in activities with sudden movements - so be mindful.

The luteal phase shifts the body toward greater carbohydrate dependence. Progesterone reduces insulin sensitivity (aka increases insulin resistance, or in simpler words, it decreases your body’s ability to regulate blood sugar), potentially leading to cravings, energy fluctuations, and quicker fatigue during workouts. High-intensity sessions may feel harder, and recovery may take longer.

It can be challenging to accept these changes, especially for driven individuals. You might question your strength, think of pushing yourself harder, or feel frustrated by perceived weakness. But remember, your exercise routine should work with your body, not against it. You are a woman, with a cycle, take ownership of that!

Thermoregulation and Hydration

The luteal phase increases basal body temperature by 0.3–0.5°C, affecting your heat perception. This happens because progesterone acts on the hypothalamus, a part of your brain deeply connected with your hormonal axis and the temperature regulation center. Since your internal temperature rises, this makes high-endurance workouts feel harder, especially in hot environments.

It also means that during this phase, it takes longer and requires more effort for your body to break a sweat - your body’s cooling mechanism - because progesterone reduces sweat gland sensitivity. Moreover, progesterone also influences sodium and fluid retention, causing water retention (hello pre-menstrual bloating!). So… you are hotter, but it takes longer for you to sweat and cool down, and you have higher water retention, but you are also more dehydrated.

Drinking plenty of water, consuming electrolytes, or adding sea salt to your water is crucial during the luteal phase, especially if you are active.

Recovery and Resistance

Estrogen’s anti-inflammatory properties make the follicular phase ideal for recovery. Muscle soreness is typically lower, and the body can handle more training stress.

Progesterone in the luteal phase, on the other hand, increases inflammatory markers, slowing recovery from high-intensity workouts.

To support recovery and resistance throughout the cycle, but especially in the luteal phase, prioritize sleep, hydration, supplementation, and nutrient-dense foods.

Workout Strategies

Now, let’s discuss practical strategies for working with your body - not against it - to reach your health and fitness goals in an efficient and sustainable manner that is in line with your cyclical nature:

Follicular Phase: Prioritize high-intensity training, heavier lifting, and endurance workouts. Start slowly and gradually increase intensity.
Ovulation: Take advantage of peak strength and power, but be mindful of injury risk.
Luteal Phase: Shift to moderate-intensity strength training, low-impact cardio, and gentle yoga or Pilates. Focus on recovery. Also, increase complex carbohydrate intake, prioritize hydration, and listen to your body’s cues.
Menstruation: Movement can relieve pain, but honor what feels right. Rest, gentle walks, or yin yoga are beneficial.

Your menstrual cycle is not something to fight, but to work with. Understanding these shifts allows for smarter training, better recovery, and greater alignment with your body’s natural rhythms.