Menstrual cycle and exercise: how women can adapt their training to their bodies

Figure 1: According to Dr Stacy Sims, women benefit from taking their menstrual cycle into account when planning training. The hormonal changes throughout the cycle can, among other things, influence metabolism and the individual perception of effort.

For menstruating women, exercise does not feel the same every day. During the menstrual cycle, the concentrations of oestrogen and progesterone change, which can directly affect metabolism, body temperature, fluid balance and perceived exertion. In this article you will learn which changes occur during the cycle, what is meant by cycle-aware training and how you can adapt training, nutrition, fluid intake and recovery to your personal needs.

What does cycle-aware training mean?

“Cycle-aware training” refers to an approach to training that takes possible physical changes during the menstrual cycle into account. Fluctuating levels of the sex hormones oestrogen and progesterone can, for example, alter energy requirements, body temperature, sleep and mood. How strongly these factors affect training varies from woman to woman.

Cycle-aware training therefore does not mean prescribing a fixed training plan for each phase of the menstrual cycle. Rather, it is about observing your own body and adjusting training, nutrition and recovery as needed. For example, someone who experiences stronger symptoms during menstruation might temporarily reduce training intensity, while on symptom-free days more intense sessions may be possible. The decisive factor is thus less the exact cycle day and more the individual response of the body.

In the thematically relevant book “Peak – Performance for Women” by Dr Stacy T. Sims, the author explains in detail how hormone levels change in each phase of the cycle and what this means for sporting activity. You will also find concrete recommendations for appropriate training in each cycle phase later in this article.

The menstrual cycle: the 4 main phases

Figure 2: Simplified, the menstrual cycle can be divided into menstruation, follicular phase, ovulation and luteal phase.

The menstrual cycle can be simplified into the menstrual phase, the follicular phase, ovulation and the luteal phase. The terms partially overlap: menstruation falls into the early follicular phase, while ovulation marks the transition to the luteal phase. The individual phases are mainly characterised by changes in the sex hormones oestrogen and progesterone. The transitions are gradual and the duration of each phase can vary considerably between women and between cycles.

• Menstruation: A new cycle always begins on the first day of bleeding. At this time, levels of oestrogen and progesterone are still low. For some women the first days of the cycle are accompanied by symptoms such as lower abdominal pain, tiredness or an increased need for rest, while others notice hardly any limitations.
• Follicular phase: After the start of menstruation the follicular phase begins, during which a follicle (egg sac) develops further in the ovary. At the same time, oestrogen levels steadily rise. Towards the end of the follicular phase the body approaches ovulation. Depending on individual perception, energy, mood and willingness to train may change during this phase.
• Ovulation: Around the middle of the cycle ovulation usually occurs. It is preceded by a marked rise in luteinising hormone (LH), which triggers ovulation. The exact timing of ovulation depends on individual cycle length and does not necessarily occur on day 14.
• Luteal phase: After ovulation the remaining follicle forms the corpus luteum, which mainly produces progesterone. For this reason the luteal phase is also called the “corpus luteum phase”. Body temperature usually rises slightly. Towards the end of the luteal phase progesterone and oestrogen fall again, provided pregnancy has not occurred. Some women notice so-called PMS symptoms during this time, such as fatigue, breast tenderness, mood swings or altered exercise readiness.

Which training suits which cycle phase?

Figure 3: Women’s training does not have to be strictly adapted to the cycle. What matters more for planning is individual perception and physical performance.

You often hear that women should take it easy in the luteal phase and during menstruation, while they can push themselves hard during the follicular phase. But is that true? Current research overall shows rather small and inconsistent differences in sporting performance. A systematic review from 2025, for example, concludes that results vary considerably depending on the performance parameter and the person. Cycle-aware training therefore does not mean training less or more in certain phases as a rule. Nevertheless, the cycle can serve as an additional guide to adjust training intensity and volume as well as fluid intake and recovery according to how you feel.

Early follicular phase

At the start of menstruation, oestrogen and progesterone are initially low. If symptoms such as lower abdominal pain, tiredness or an increased need for rest occur at this time, lighter sessions such as walking, easy cycling, mobility work or moderate strength training can be useful. If, on the other hand, you feel well and capable, you do not necessarily have to avoid intense efforts. Research sometimes points to slightly lower performance values in the early follicular phase, but the effects are small and not detectable in all women.

Late follicular phase and around ovulation

Later in the follicular phase oestrogen rises and reaches a high level shortly before ovulation. If individual tolerance is good, these days can be used for more demanding sessions such as strength training, intervals or high-intensity endurance work. However, there is no definitive scientific evidence that women are consistently more performant in this phase. Some studies find advantages for certain strength parameters, while others show little difference.

Luteal phase

After ovulation progesterone increases in particular, which slightly raises body temperature. Especially in warm conditions or during intense endurance efforts, fluid intake and cooling can therefore be particularly important. If symptoms such as fatigue, sleep problems, breast tenderness or other PMS symptoms occur in the mid or late luteal phase, it may be sensible to adjust training volume or intensity temporarily. At the same time, studies indicate that subjective perception of exertion does not on average differ clearly between cycle phases – again, the individual response is what counts.

Nutrition and fluids: what changes during the cycle?

During the menstrual cycle not only training but also energy and nutrient needs can change. Hormonal fluctuations influence appetite, fluid balance and energy metabolism, among other things. The differences between women are large. For this reason it is less about rigid rules and more about consciously perceiving your body’s signals and adjusting nutrition accordingly.

During menstruation blood loss and symptoms such as tiredness or cramps can affect well‑being. A balanced diet that provides sufficient iron, protein and energy‑rich foods can support recovery in this phase. With heavy bleeding particular attention should be paid to adequate iron intake.

In the late follicular phase oestrogen rises, but energy expenditure is not necessarily increased. A balanced, carbohydrate‑rich diet can help to replenish glycogen stores and support overall performance, especially during intense training sessions. Around ovulation some women may also notice increased appetite or changes in thirst.

When progesterone rises in the luteal phase after ovulation and body temperature increases slightly, energy expenditure in the second half of the cycle can also rise somewhat. Therefore it can be useful to ensure adequate energy intake and to focus on complex carbohydrates, protein and nutrient‑dense foods. Cravings or increased appetite are also more pronounced in some women during this phase and should not automatically be interpreted as “lack of discipline”.

Because thermoregulation and fluid balance may also change during the luteal phase, it can be sensible—particularly for longer or more intense sessions—to ensure adequate hydration and effective cooling. Drink well before training, take fluids regularly during prolonged or sweat‑inducing exercise and use targeted cooling measures in the heat, such as lightweight breathable clothing, staying in the shade and taking drink breaks.

When periods stop: a clear warning sign from the body

An irregular or absent period should not simply be dismissed as a normal consequence of intense training in active women. If menstruation stops for an extended period, this can indicate low energy availability – that is, the body does not have sufficient energy relative to training load and energy expenditure for its many functions. Such under‑supply can disrupt hormonal regulation of the menstrual cycle and should be medically investigated.

In this context the term Relative Energy Deficiency in Sport (RED‑S) is often used. RED‑S describes the health consequences of problematically low energy availability and can affect not only the menstrual cycle but also metabolism, bone health, immune function, cardiovascular health and mental health. An absent period should therefore always be regarded as an important warning sign – especially if accompanied by performance decline, persistent fatigue, frequent injuries or delayed recovery. If your cycle changes, training and nutrition should be reviewed together with a doctor or a specialised professional.

Cycle‑aware exercise in different life stages

Figure 4: It can be useful to adapt exercise and training to different life stages – from the reproductive phase through pregnancy and perimenopause to postmenopause.

In her book “Peak Performance” Stacy T. Sims does not limit herself to the question of whether and how training should be adapted to the natural menstrual cycle. Life stages such as pregnancy, breastfeeding, perimenopause and menopause also involve hormonal and physical changes that can influence training.

Pregnancy

In an uncomplicated pregnancy, regular physical activity is generally recommended and can benefit both the mother’s health and the course of the pregnancy. Moderate aerobic exercise as well as strength and mobility training are particularly recommended, with the type and intensity adapted to the course of pregnancy and previous exercise experience. If there are pregnancy complications or medical risks, training should be individually adjusted in consultation with the treating clinician. Current international recommendations suggest that healthy pregnant women aim for about 150 to 300 minutes of moderate aerobic physical activity per week.

Perimenopause

In the transition to menopause hormone levels increasingly fluctuate, which can affect cycle, sleep, mood, temperature regulation and physical well‑being. Especially in this phase it can be useful to make training more flexible and to place more emphasis on recovery and day‑to‑day condition. At the same time, regular strength training becomes more important, as maintaining muscle mass and bone health is particularly crucial with advancing age.

Menopause and postmenopause

After the last menstrual period the hormonal conditions change permanently. Oestrogen and progesterone levels fall. The accompanying physical changes can make training feel more strenuous. Typical menopausal symptoms such as sleep problems or hot flushes can also affect training plans for some women. At the same time, regular strength training gains importance in this life stage to counteract age‑related muscle loss and weakness. Regular strength and endurance training can help preserve muscle strength, cardiovascular health, bone stability and physical performance after menopause.

From cycle tracking to recovery: 7 tips for cycle‑aware training

Figure 5: Among other things, careful cycle tracking, need‑based nutrition, regular strength training and sufficient recovery can help tailor training to the individual.

Cycle‑aware training should never mean rigidly aligning your training plan to a predetermined scheme. Rather, it is primarily about recognising individual patterns in your cycle and adjusting training, nutrition and recovery accordingly. The following tips can help you better perceive your needs and structure your training effectively in the long term.

• Track your cycle: A cycle and training diary can help identify recurring patterns and better align training with personal needs over time. Note not only the start and duration of menstruation but also aspects such as energy levels, sleep, mood, physical symptoms and subjective perception of exertion in the respective phases.
• Train according to how you feel: Not every cycle day affects every woman’s performance to the same extent. If you feel fit, there is generally nothing against intense training sessions. With stronger symptoms or unusual exhaustion, however, it may be sensible to reduce intensity or volume temporarily—regardless of the current cycle phase.
• Prioritise regular strength training: Strength training is an important component of any balanced training programme. It supports the maintenance and build‑up of muscle mass and can be particularly important with age for preserving bone health. Regular training stimuli and appropriate recovery are key.
• Ensure adequate energy and protein intake: Regular exercisers need sufficient energy to support training, recovery and other bodily functions. An adequate protein intake additionally supports the maintenance and build‑up of muscle tissue. The International Society of Sports Nutrition (ISSN) recommends that women in all phases of the reproductive lifespan—including pre‑, peri‑ and postmenopause—consume about 1.4 to 2.2 grams of protein per kilogram of body weight across the day. Chronically low energy intake can impair hormonal regulation and contribute to cycle disturbances.
• Stay hydrated and consider heat: Body temperature may be slightly higher after ovulation. When exercising in a warm environment or when sweating heavily, pay particular attention to adequate fluid intake and appropriate cooling measures. How much fluid you need depends mainly on session duration, intensity, sweat loss and ambient temperature.
• Schedule recovery deliberately: Adaptation and performance gains do not occur during training but in the subsequent recovery phases. Sufficient sleep, full days without exercise and sensible load management help prevent overload.
• Take symptoms seriously: Severe menstrual symptoms, persistent fatigue, recurrent injuries, marked performance losses or an absence of periods should not just be accepted as presumed normal consequences of an active lifestyle. Such symptoms may indicate inadequate recovery, low energy availability or other health issues and should be medically evaluated if in doubt.

Disclaimer

This article does not replace treatment by a qualified therapist. The basis of this article is studies and current literature. It should not be used for self‑diagnosis or self‑treatment. Discuss any ideas from this article with a therapist you trust if necessary.

Biographical

Katharina Korbach regularly writes blog posts on medicinal plants and natural active ingredients for the Narayana Verlag. She developed an interest in language early on and began writing her own literary texts. A serious illness during her A‑levels prompted an intensive engagement with health and nutrition topics that continues to this day. After repeated failures of conventional medical treatments she opted for a more self‑effective naturopathic approach. A plant‑based diet was a key part of her healing journey.

Katharina studied Cultural Studies (B.A.) and Applied Literary Studies (M.A.). In 2022 she published her debut novel “Sperling” with Berlin Verlag. She now lives in Berlin as a freelance author, medical editor and lecturer. In her free time she prefers to spend time with friends or attend barre classes. She also loves to travel and try new vegan recipes.

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10.09.2026