Your cycle may last anywhere between 21 to 35 days. Days 1 to around 14 is the follicular phase and days 15 to around 28 is the luteal phase. Ovulation occurs in the middle of your cycle.
The follicular phase is your low hormone phase and the luteal phase is your high hormone phase.
Generally speaking the best strength and training gains can be made in the follicular phase i.e. during the low hormone phase. You are also likely to recover quicker and feel less pain.
Let’s take a look at the different phases in more detail below.
STAGE 1 - MENSTRUAL PHASE (part of the follicular phase) Day 1 of your cycle is the day your period starts. The menstrual phase is when you are bleeding and the lining of the uterus is shed through the vagina.
Our hormones are lowest during this phase. It is this collapse of your hormones just prior to menstruation to their lowest levels which can make you feel fatigued, anxious, emotional etc.
Generally speaking most people will benefit from relaxing and restorative movement - perhaps some gently yoga or pilates. This is a time for consolidation.
It is however worth noting that everyone is unique and if you are someone who feels good when on your period then you may find that you can train hard and make good gains during this phase too.
STAGE 2 - FOLLICULAR PHASE After you finish bleeding and oestrogen starts to rise you might find your energy and stamina on the rise. We also tend to be more outgoing and open to new experiences.
In this phase (especially at the beginning when hormone levels are still low) we want to work on strength & intensity. Think heavier weights, lower reps. You can make a lot of training progress in this phase as you can push yourself harder and recover quicker.
STAGE 3 - OVULATION Testosterone rises sharply just before ovulation and therefore around this time you are likely to be able to hit your PBs so it is the time to go for it.
It has however been shown that due to high levels of oestrogen you may be more susceptible to injuries so make sure you focus on technique. You can still train vigorously during this phase but you might want to modify some exercises slightly to avoid injury.
STAGE 4 - LUTEAL PHASE This phase covers the period after ovulation to when you start to bleed. It is characterised by an increase in progesterone which causes an increase in core body temperature. This may make exercise feel harder during this phase. Oestrogen also rises again after a dip around ovulation.
The rise of oestrogen reduces the anabolic or growing capacity of the muscle. Rising progesterone during this period also increases the catabolism or break down of muscle. It is therefore harder for us to maintain and build muscle when hormones are high. It is during this period that you may benefit from additional protein.
You may find concentrating on endurance during this phase (think lower weights and higher reps) will benefit you.
Towards the end of the luteal phase both progesterone and oestrogen drop off. This drop off in oestrogen can affect serotonin levels and hence you may become more moody. Movement can help here but you want to be focussing on movement which fills your cup whether that be ocean swims, walks in nature, dancing. Anything that boosts your mood!
Do you track your cycle?
What app do you use?