Period · 8 min read
Sport during the period - Train according to the cycle phases
Sport and exercise are important parts of a healthy lifestyle, but did you know that your menstrual cycle can also have a significant impact on your athletic performance? The menstrual cycle has several phases, each of which triggers different hormonal changes in the body and can affect muscle strength, endurance and other factors that matter for your training.
Can you exercise during your period? Should you do strength training during your period? Can sport affect the menstrual cycle? Can sport lead to cycle disorders? Is it better to plan your training around your cycle?
In this article we will answer these questions and help you reach your athletic goals while keeping an eye on your health and your menstrual cycle.
Training by cycle phase
Training according to your cycle
The menstrual cycle has a significant influence on athletic performance. Each cycle phase has its own specific advantages and challenges, which should be taken into account to optimise your training and reduce the risk of injury.
Sport in the follicular phase
During the first phase of the cycle, known as the follicular phase, oestrogen levels are higher. This hormone helps your muscles work more efficiently, which has a positive effect on endurance and strength. In this phase you can opt for higher intensities and shorter training sessions to benefit from your elevated oestrogen level and your increased energy and endurance.
Sport in the luteal phase
During the second phase of the cycle, the luteal phase, progesterone levels rise. This hormone causes ligaments and connective tissue to become softer. Intense training could now increase the risk of injury. That is why moderate intensities and longer, restorative sessions are recommended, to account for the lower oestrogen level and the body's preparation for menstruation.
Sport during your period
Exercising during your period can be a challenge, as many people suffer from abdominal pain, cramps and tiredness during this time. However, some studies suggest that moderate physical activity during your period can help ease symptoms and improve your wellbeing. You should, however, listen to your body and adapt your training to your individual needs.
Intense training sessions can be uncomfortable during your period and increase the risk of injury. If you want to exercise during your period, consider relaxed, gentle activities such as yoga, Pilates, walking or swimming to give your body the time and space to recover. And if you skip sport for a few days, that is of course perfectly fine.
Strength training during your period
Strength training during your period is generally safe and effective, as long as it is adapted accordingly. You should, however, listen to your body and adjust your training to your personal needs. During your period, the body can lose fluid and electrolytes, which can lead to a temporary loss of muscle strength and endurance.
For this reason, it is advisable to avoid maximal strength training during your period and to use moderate to light weights instead. It can also help to focus on training large muscle groups such as legs, back and chest, as these muscle groups are usually less affected by period symptoms.
If you want to do strength training during your period, you should also make sure you drink enough fluids to avoid dehydration.
By adapting your training to your individual cycle phases, you can optimise your athletic performance while supporting your wellbeing and your health.
How sport affects your cycle
Sport can affect your cycle, especially if your training is intense or excessive. Excessive exercise and weight loss can mean that the body does not have enough energy to maintain the menstrual cycle, which can lead to amenorrhoea, the absence of periods. You can find more details on this medical term in our guide "The difference between amenorrhoea and hypermenorrhoea - what these medical terms mean"
On the other hand, regular training can help support the body's hormonal balance and regulate the menstrual cycle. Moderate exercise can also help reduce period symptoms such as cramps and mood swings. It is advisable, however, to adapt your training in harmony with your own body and cycle to avoid negative effects on your menstrual cycle and your health.
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Sport and cycle disorders
Sport can lead to various cycle disorders, especially when practised intensively or excessively. A common cycle disorder in athletic women is what is known as "functional amenorrhoea", which can be triggered by excessive physical stress, weight loss and low body fat levels. This results in an interruption of the menstrual cycle and the absence of periods.
Too much sport in the luteal phase can also lead to a shortened or disrupted phase. Women who suffer from cycle disorders because of their sport should adapt their training and, if necessary, also optimise their nutrition and recovery.
By taking your cycle into account and adapting your training accordingly, you can get the best out of every phase. Cycle-based training can also help prevent injuries and overtraining and improve your overall health and wellbeing. However, it should also be noted that excessive exercise can lead to cycle disorders. It is therefore important to observe your own body and cycle closely and to respect your individual needs and limits.
About the author
Katharina Dinzen is an expert in natural family planning (NFP) and cycle health. With Ovulista she shows women and girls how to use their cycle for their own wellbeing, for trying to conceive, or for hormone-free contraception.
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