Training Across the Menstrual Cycle: How to Exercise in a Way That Supports Hormones

Training across the menstrual cycle means adjusting how you exercise based on hormonal changes throughout the month. For many women, especially those trying to conceive, this can support energy levels, recovery, and hormonal balance rather than working against the body.

The menstrual cycle affects strength, recovery, motivation, and how the body responds to stress. Training in the same way every day of the month doesn’t always account for these changes.

This doesn’t mean you can’t train consistently — it means consistency can look different across the cycle.

Why the menstrual cycle matters for training

Across the menstrual cycle, levels of oestrogen and progesterone rise and fall. These hormones influence:

• energy availability

• muscle recovery

• stress tolerance

• inflammation

• how well the body adapts to training

Ignoring these shifts doesn’t automatically cause problems, but for women who are already under stress, dieting, or trying to conceive, it can contribute to fatigue, stalled progress, or disrupted cycles.

Training across the menstrual cycle is about working with physiology, not restricting movement.

Training during the follicular phase (period to ovulation)

The follicular phase begins on the first day of your period and ends at ovulation.

During this phase, oestrogen gradually rises and progesterone stays low. Many women notice:

• improving energy

• better recovery

• increased motivation

• greater tolerance to higher intensity exercise

Training focus during the follicular phase:

• strength training

• progressive overload

• higher-intensity cardio if desired

• learning new skills or movements

This is often a good time to push training slightly more — if energy and recovery allow. It’s not a requirement, just an option.

Training during ovulation

Around ovulation, oestrogen peaks. Some women feel strong and confident; others notice joint sensitivity or overstimulation.

Training considerations:

• strength and performance can feel high

• warm-ups and recovery matter

• avoid pushing through joint discomfort

Listening to feedback from the body is key here rather than assuming this phase should always feel “amazing”.

Training during the luteal phase (after ovulation)

The luteal phase runs from ovulation until the next period. Progesterone rises, which can increase core body temperature and stress sensitivity.

Many women notice:

• reduced tolerance for intense training

• slower recovery

• increased fatigue

• changes in mood or motivation

Training focus during the luteal phase:

• maintaining strength rather than pushing PRs

• lower-intensity cardio

• longer rest periods

• more emphasis on recovery

This phase often responds better to steadier, less aggressive training rather than “pushing through”.

Training during your period

Training during your period is individual. Some women feel relief with movement; others need more rest.

Helpful approaches can include:

• gentle strength work

• walking or mobility

• reducing volume and intensity

• prioritising comfort

There’s no requirement to train — and no requirement to stop. The goal is to support the body, not override it.

Training across the menstrual cycle when trying to conceive

For women trying to conceive, training across the menstrual cycle can be particularly helpful because it:

• reduces overall stress load

• supports recovery and hormone signalling

• avoids chronic under-fueling combined with over-training

The aim isn’t to make training “perfect” — it’s to make it sustainable and supportive.

Key takeaway

Training across the menstrual cycle isn’t about doing less — it’s about doing what the body is best able to adapt to at that point in the month.

Consistency, recovery, and nervous system safety matter more than forcing intensity every week.