Building a Training Schedule Around Your Menstrual Cycle
You know how some days you feel like you could run a marathon, and others it’s a win just getting out of bed? That’s not random - it’s your cycle talking. In this blog post,, we’re handing over to Federica Gianni, who’s breaking down how your hormones impact performance, energy, and injury risk. Because understanding your body = unlocking your power.
Federica brings over 20 years of experience to the fitness game, and she knows her stuff. As a personal trainer to High Net Worth and Ultra High Net Worth individuals, she’s mastered the art of creating personalised programmes that actually work - for real lives, real goals, and real bodies. Her approach blends strength training, cardio, and smart nutrition to help clients feel strong, stay motivated, and see long-term results. What sets Federica apart? Her deep commitment to each person she works with and her sharp instinct for tailoring every plan to fit just right. It’s no wonder she’s one of the most in-demand trainers out there.
How do the phases of the menstrual cycle affect sports performance?
Ok, let’s talk energy shifts. No, you’re not imagining it—your body does move differently through the month. Over to Federica:
Your menstrual cycle throws some hormonal curveballs that definitely impact your workouts. Think of it like this:
- Early Follicular Phase (Menstruation): This is when your hormones are at their lowest. You might feel a bit sluggish, maybe even some cramps. It's totally normal to have lower energy and strength. So, this is a good time for those low-intensity sessions, like yoga or a gentle walk.
- Late Follicular Phase/Ovulation: Now, estrogen's kicking in, and you're basically in superhero mode! You'll likely feel stronger, more energetic, and ready to crush your workouts. This is prime time for those high-intensity sessions and strength training.
- Luteal Phase: Progesterone takes the wheel, and things get a little different. You might feel more tired, hotter, and just generally less motivated. It's important to dial back the intensity and focus on recovery, maybe some moderate cardio or functional training.
The key thing is, everyone's different. Some women barely notice these changes, while others feel them pretty strongly. So, tracking your cycle and really listening to your body is crucial.
How does risk of injury change during the menstrual cycle?
Wobbly knees mid-workout? That might be your hormones playing fast and loose with your joints. Federia explains,
Those hormone shifts can make your joints a bit more vulnerable. Here's the breakdown:
- Oestrogen can increase ligament laxity, especially in your knees. So, you've got to be extra careful, especially around ovulation.
- Plus, if you're dealing with fatigue or coordination issues, you're more prone to muscle strains and other injuries.
That's why proper warm-ups, strength training, and exercises that improve neuromuscular control are super important. It's all about keeping those joints stable and strong.
Should I change my style of training according to my cycle?
Short answer: hell yes. Your body’s giving you signals—why not train smarter, not harder? And Federica agrees:
Absolutely! It's all about working with your body, not against it.
- During your period, focus on lower-intensity activities like yoga, stretching, or light cardio.
- When your energy's high, take advantage of it with high-intensity workouts and strength training.
- When you're feeling less energetic, dial it back with moderate-intensity workouts and focus on recovery.
You'll feel so much better and perform better if you tailor your training to your cycle.
How do I plan workouts around my cycle?
Here's where the lightbulb moment happens: syncing your workouts to your cycle isn’t complicated - it’s just about being in tune. Again, over to Federica:
Here's the practical approach:
- Start by tracking your cycle. There are apps for this, or you can just jot it down in a journal.
- Then, figure out when you're in each phase.
- Plan your workouts accordingly: high-intensity during high-energy phases, lower-intensity during low-energy phases.
- But most importantly, listen to your body! Be flexible and adjust your plan based on how you feel each day.
- Don't forget the nutrition and hydration, your needs change through the cycle.
It's about being aware and adaptable. You'll find what works best for you!
Final thoughts on training around your menstrual cycle
Your period isn’t a weakness - it’s a rhythm. A powerful, natural rhythm that deserves to be understood, not ignored. Once you start syncing your training with your cycle, everything changes. You stop fighting your body and start flowing with it. You stop feeling guilty for needing rest and start recognising it as part of your strength. No shame. No burnout. Just you, in tune with your cycle, owning every phase like the force of nature you are.
Related Posts
Teens, First Periods and Sport
Can Periods Affect Sports Performance?
Can Cycle Tracking Improve Sports Performance?
