Menstrual cycle tracking is something that’s missing from a lot of women’s training regimens. For most of us, it’s an event that we know happens monthly, but we don’t know what happens week-to-week. Understanding what our hormones are doing is the first step in transforming what we might think of as a barrier, into a superpower.
Our hormones are the ultimate accountability buddy – cramps, headaches, bloating, and all the things we least look forward to are our body’s way of telling us we need to reevaluate. Sometimes, it’s as simple as adjusting our training schedule to fit in with our hormone levels.
The four phases of a typical 28-day cycle are: menstruation, follicular, ovulation, and luteal. Each phase brings different hormonal changes that affect energy levels, strength, and endurance.
During our menstrual phase, our hormone levels are at their lowest, so energy levels can be lower. This is the week where it’s recommended to focus on gentle climbing sessions, technique refinement, and low-intensity training. Light exercise can also help reduce bloating and cramps, so it’s important to get some movement in during this phase.
In phase two (follicular) estrogen is at its peak. This is the week to prioritize those challenging climbs, strength training, and skill-building exercises. Estrogen regulates bone metabolism and promotes the activity of osteoblasts, which create new bone. Muscle mass and bone density are closely related, and exercise can improve both.
Note: Increasing muscle mass during this phase not only boosts climbing performance but also has long-term health benefits, such as reducing the negative experiences of menopause (like the inability to process carbohydrates – pass!) Strong muscles and bones can alleviate symptoms like fatigue and bone density loss, providing lasting benefits for women’s health.
During phase three (ovulation), testosterone is at its peak, as are our energy levels. This is the time to take on the most demanding climbs and push your limits safely.
Our luteal phase tends to be the week where most of us wonder why that V4 that was once so easy is now impossible – if we even make it to the gym! This isn’t your fault. During phase four, progesterone is at its highest, resulting in fatigue. This is the week to focus on moderate climbing, mobility, and technique (or replace your climb with a moderate walk – it's okay to slow down.)
If you’re like me and slowing down is more difficult than showing up, learning that we’re only built to push ourselves two weeks out of the month can be gut wrenching. It feels impossible to think we could possibly progress with so much rest time. It’s important to remember, however, that pulling back and really diving into our rest only sets us up to reach bigger peaks in shorter amounts of time – like a bow and an arrow.
Listening to our bodies isn’t something that happens overnight – especially when every 6-8 days is drastically different – but it’s important to start now. Cycle-based training not only optimizes current performance but also has long-term health benefits and carries over into all aspects of life.
For questions, comments, or a recommended reading list, reach out to Alex Cross on Instagram @crossconcatenation.
Alex is her name, being lost in the right direction is her game. Born and raised in Colorado, Alex takes pride in her contribution to making us the third fittest state in the country. Her number one aspiration in life is to leave a positive impact, and there’s no better way than to be your fitness instructor. Alex is a Certified Level 1 CrossFit Trainer with a love of Olympic lifting, functional fitness, and overall physical, mental, and spiritual wellness. Alex is absolutely thrilled to be a part of your fitness journey at Movement.