Your menstrual cycle doesn't automatically mean you need to change your training. However, symptoms, energy levels and recovery can vary throughout the month.
This guide looks at what the evidence says and how you can adapt your training when you need to.
What You Actually Need to Know
Your menstrual cycle doesn't automatically mean you need to change your training.
Some women notice significant changes in energy, mood, motivation, cramps or recovery throughout their cycle, while others notice very little difference.
Both experiences are completely normal.
The important thing is understanding your own body and knowing when it might be useful to adjust your training.
Research looking at exercise performance throughout the menstrual cycle is mixed.
Some studies have found small differences in performance between phases, while others have found little or no meaningful difference.
Overall, the evidence isn't strong enough to say that everyone should follow a specific training programme based on their menstrual cycle.
The takeaway?
You don't need to completely change your training every month.
Instead, learn to recognise how you respond and adjust when necessary.
Your period is the first part of the menstrual cycle.
Hormone levels are relatively low and the uterus sheds its lining, causing menstrual bleeding.
For some women, this can come with: