Female Hormones + Training

LADIES: This one is for you Whether your goal is to increase strength, decrease body fat, or gain muscle - tracking your MENSTRUAL CYCLE allows you to gain valuable insight on mood, energy, cravings, and performance all of which are influenced by your HORMONES Disclaimer: This is for reference of premenopausal women who aren't taking oral birth control (different types of birth control will influence hormones differently) The Basics: A normal menstrual cycle can be anywhere between 28-35 days and has two MAJOR phases FOLLICULAR phase (days 1-14): This occurs between day one (first day of menses) and ovulation (occurs somewhere in between days 12-17) The focus for this phase should be strength/hypertrophy and is typically when the female hormone estrogen is the highest resulting in a positive impact on mood, energy, and strength. The body also will be able to cope and recover from a greater training volume Towards the end of the follicular phase is ovulation. For some women ovulation can also be a great time to get after PRs Eat your carbs and aim for your harder training sessions during the follicular phase

LUTEAL phase (days 15-28): This is the time between ovulation and menstruation The focus for this phase should match energy levels and focus on moderate intensity strength training/circuit style. For those suffering fatigue/discomfort aim for low intensity exercise + yoga You may notice an increase in hunger (sugar/carb cravings) and blood sugar will be sensitive due to the rise of the hormone progesterone. Pretty much make sure you are not going long periods without eating because we don't need you hangry As you near your period, you may experience PMS symptoms such as: bloating, water retention, trouble sleeping, irritability, etc. . Honor your emotional and physical state and focus on supporting your body with the appropriate intensity . Keeping track of your cycle + symptoms (energy, mood, cravings, nutrition, etc) will create more body awareness and allow you to adjust your training to accelerate your results