Training Through Your Cycle

Training Through Your Cycle

Working with women for many years, I've learned a little bit about how that time of the month can affect your training days. The female body operates on a cycle that affects everything from energy levels and strength output to hunger, sleep, and recovery.

Although some weeks you’re having great workouts, it might be that the following week you’re just dragging yourself through them. Your hormones are having a say. Instead of fighting that, we can actually work with it.

Period Week (Menstrual Phase)

This is usually when bleeding starts, and hormonally, things are at their lowest. That dip in oestrogen and progesterone can leave you feeling tired, bloated, and less up for your usual routine. That’s perfectly normal. It’s not a sign of weakness, laziness, or a bad attitude. It’s your body doing exactly what it’s meant to.

Training doesn’t have to stop during your period, but the style and intensity might need adjusting. Think more mobility work, lighter strength sessions, or even just getting out for a walk. Yin yoga is a great option too. That's because it's gentle, calming, and supportive when your energy’s low.

With nutrition, this is a good time to prioritise balance: wholegrain carbs for steady energy, healthy fats (think avocado, olive oil, nuts), and plenty of protein to support muscle repair. If your digestion slows down around this phase (hello, constipation), fibre is your friend. Weirdly enough, eating two kiwis a day with the skin on can really help get things moving.

Magnesium is another big player here [1]. Whether through food like dark chocolate, leafy greens, or a supplement (Magnesium Bisglycinate is the one I use), or even a magnesium bath, it can ease cramps, support sleep, and calm the nervous system. Here’s a great summary of its benefits.

If your periods are particularly heavy or leave you feeling drained, it’s worth checking your iron levels. A blood test can uncover deficiencies that training alone won’t fix [2]. I'm partnered with One Day Tests so get yourself booked in using my code MATT20 for 20% off.

After Your Period (Follicular Phase)

Once bleeding stops, most women feel a natural rise in energy. Oestrogen starts climbing, and that boost can bring more motivation, better mood, and stronger performance in the gym. This is often when training feels easiest. It's a great time to increase weights and introduce some cardio intervals.

You might not feel the need to eat as much, which is totally fine. Just keep meals consistent and nutrient-dense. That means lots of protein, colourful veg, and slow-release carbs. Stick to what fuels you without overdoing it.

If you're looking to build muscle or improve endurance, this is prime time. Make the most of it, but still stay aware of how sleep, stress, and recovery are going. No two cycles are ever quite the same.

Ovulation

Ovulation can bring a sense of strength, focus, and even confidence. But oestrogen peaks around this time, and that can increase joint laxity. So while you might feel invincible, this is when injuries can sneak in if warm-ups are rushed or your form is off.

Training should still be strong, but controlled. Think about movement quality. Plyometrics, lifting, or circuits can all work as long as you’re mindful.

Pre-Period (Luteal Phase)

This is the most variable part of the cycle. Some women feel fine, but others are dealing with fatigue, cravings, and emotional ups and downs. Progesterone takes over here, and metabolic rate often increases, which is why hunger can spike too. If you're in a calorie deficit, consider gradually cycling your calories back up toward maintenance. It's not about overeating, it's about fuelling your body for what it's asking for.

With training, you might want to swap HIIT for resistance training, steady-state cardio, or just shorter sessions. Listen to what your body’s saying. Recovery becomes even more important now. If you're already under a lot of stress (work, sleep, life in general), your capacity for high-intensity workouts might be lower than usual, but that's okay.

Conditions Like PCOS or Endometriosis

Some clients experience more than just a monthly fluctuation. Women with PCOS, endometriosis, or cycle-related conditions may deal with chronic pain, hormonal imbalances, and fatigue that impact their training in very real ways.

For example, with PCOS, insulin resistance is often a root issue. That means managing blood sugar is key. High-intensity exercise can actually make things worse for some people. In these cases, strength training, walking, and a Mediterranean style diet (rich in omega-3s, vegetables, and healthy fats) often work better.

With endometriosis, pain management becomes the priority. Some days might call for more gentle movement or even full rest. As a trainer, it’s not our job to diagnose, but we can be the first to spot when something feels “off” and support clients in seeking proper help.

Wrapping It Up

At the end of the day, this isn’t about doing less. As a guy trainer, I don’t need to have all the answers, but I know to ask better questions. So, if you’re someone who’s noticed your workouts feel different from week to week, it’s not in your head. Your cycle has a rhythm and training can follow it, not fight it.

Whether you’re looking to train around your cycle, manage a condition like PCOS, or just feel more in tune with your body, I’m here to help. Drop me a message or get in touch here, and let’s figure out what works for you.