From PMS to PBs: The smart way to train on your cycle

For too long, the menstrual cycle has been treated as a fitness hurdle. But science is flipping that script, and showing that your cycle is actually a powerful performance guide.

It’s not about training less - it’s about training smarter.

“Women are not small men. Our physiology is different, and that should be reflected in how we train.” - Dr. Stacy Sims, exercise physiologist and author of ROAR

KNOW YOUR CYCLE, OWN YOUR TRAINING

Let’s break down the key phases of the menstrual cycle and discuss how to work with them, not against them:

1. MENSTRUAL PHASE (Days 1–5): Reset and Recover

Hormones: Estrogen and progesterone at their lowest

How you might feel: Fatigued, crampy, low motivation

Best training: Gentle movement like walking, mobility, yoga

But: If you feel strong, go for it. Some athletes hit PBs here

“There’s no rule that says you can’t train hard on your period. It’s all about individual response.” - Dr. Georgie Bruinvels, sports scientist

2. FOLLICULAR PHASE (Days 6–14): Go Time

Hormones: Estrogen rising, progesterone still low

How you might feel: Energised, focused, motivated

Best training: Strength, high-intensity intervals, new skills

This is a prime time for performance gains and building muscle

“This is your power window - recovery is better, energy is higher. Use it.” - Dr. Stacy Sims

3. OVULATION (Around Day 14): Peak Potential

Hormones: Estrogen peaks

How you might feel: Strong, fast, coordinated

Best training: Heavy lifts, sprint work, competition

Caution: Slightly higher injury risk, so warm up well and stabilise joints

4. LUTEAL PHASE (Days 15–28): Tune In, Not Out

Hormones: Progesterone rises, estrogen dips

How you might feel: Bloating, mood swings, energy dips

Best training: Moderate cardio, lighter weights, technique

Focus on recovery — hydration, sleep, and stress reduction matter more now

“This is when smart athletes adjust their training, not abandon it.” - Dr. Nicky Keay, endocrinologist

SMART TOOLS FOR SMARTER TRAINING

Track your cycle: use apps that help align workouts with your hormones

Eat to support your phase: More protein in the luteal phase, carbs when energy dips

Talk to your coach or personal trainer - cycle-based training is becoming the new standard in elite sport

THE BOTTOM LINE

Your cycle isn’t a setback - it’s a blueprint for peak performance.

By syncing your workouts to your hormones, you’ll feel better, recover faster, and train at your best - from PMS to PBs.