The Relationship Between Your Menstrual Cycle & Training

So, if you follow me on Instagram (cheeky plug: @sam_enrichinghealth), you’ve probably seen me share my personal experience with training around and on my period. As more aspects of women's health are explored and discussed, it’s becoming increasingly difficult to dissect all this information. What do these words even mean? Is this even English? And why is everyone SO AGGRESSIVE in Instagram reels???

First of all, I’m definitely not going to shout at you. Second, it always takes me more than one read to fully comprehend what these essays and research papers are saying - probably with a few snack breaks in between. So grab a snack, and let’s get real.

1. “But I’ve been told you aren’t supposed to lift heavy when you’re on your period.”

Health and medicine are among the fastest-changing industries in research advancements, so yes, I wouldn’t be surprised if you were told this at some point in your menstruating life. I definitely was.

A review conducted in 2023 determined that menstruation has no short-term impact on strength and endurance, with little to no strong evidence supporting the idea that hormones significantly affect training. Meaning there’s no physiological difference in muscle strength and endurance when you’re on your period versus when you’re not.

A 2019 study found that, regardless of the menstrual phase, force, power, and velocity output showed no significant difference. Meaning there was no change in training output, even under varying intensity.

2. “But doesn’t it increase your risk of injury?”

Injury risk is strongly influenced by psychology - the more we worry about getting injured, the less we focus on efficient movement patterns and exercises that actually protect us.

Fun fact: More and more research is suggesting the opposite, that the risk of injury is highest during ovulation (but that’s a deep dive for another day). Current research does not show a correlation between being on your period and a higher risk of injury. While emerging studies suggest hormonal regulation may play a role, there isn’t yet strong enough evidence or data collection to solidify this point.

3. “But I have NO energy.”

You’re probably right. You’re in physical pain, mentally fatigued, and emotionally irritated - I don’t know anyone who wouldn’t be.

Because energy levels are the most subjective form of output, it ultimately comes down to training satisfaction and the role exercise plays in overall well-being. Personally, I always dreaded going to training as a kid when I had my period because I just couldn’t be bothered. But 9 times out of 10, I left feeling less pain and way less sluggish; so I kept going.

Evidence supports individualised intensity adjustments and self-regulated exercise, which lead to greater tolerance and adherence in the long run. Meaning autonomously adjusting your exercise intensity and/or moving at your own pace increases the likelihood that you (1) complete your workout and (2) finish feeling accomplished.

I know it might sound ignorant of me to just throw out scientific research and counter every question or belief. But two things can be true at the same time: knowledge is power, AND you are still the expert on your own body.

Studies and doctors can help you make informed decisions, but no one knows your body better than you do. Continue treating yourself as an experiment, physically and mentally. See what you’re capable of, and explore what you have the power to change.

4. References

Menstrual cycle phase does not influence muscle protein synthesis or whole-body myofibrillar proteolysis in response to resistance exercise - PMID: 39630025

Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training - DOI:  https://doi.org/10.3389/fspor.2023.1054542

The Influence of the Menstrual Cycle on Muscle Strength and Power Performance - PMID: 31531138

Individualised pleasure-oriented exercise sessions, exercise frequency, and affective outcomes: a pragmatic randomised controlled trial - DOI: https://doi.org/10.1186/s12966-024-01636-0

Menstrual Cycle and Sport Injuries: A Systematic Review - DOI:  **https://doi.org/10.3390/ijerph20043264**