Every month the female body goes through a complex process called the Menstrual Cycle. Albeit different for every woman, there are a few key components that make up each cycle. Let's start with the four uterine phases: Menstrual, Follicular, Ovulatory, and Luteal. Understanding these phases will help us understand the energetic and emotional ebs and flows that come with womanhood. Let's dive into what a typical cycle can look like and how we can better prepare our bodies for exercise throughout.
There are many variabilities to each individuals cycle, which makes it hard to gauge an "average" span. Instead I will break down each uterine phase and let you do the math of your own cycle length.
We start counting on day one of menstruation, during this phase women experience their lowest levels of progesterone and estrogen. This drop in hormones is what cues the body into shedding the inner lining of the uterus after no egg has been fertilized. The Menstrual Phase can last anywhere from 3-8 days, anything shorter or longer can indicate hormonal imbalances.
Interesting enough the Follicular Phase also starts on day one of menstruation, however it extends about double the length of the Menstrual Phase. During this phase the uterine lining (endometrium) starts to grow back creating a fresh home for the potential fertilization of a new egg. This follicle growth is cued by a small increase in estrogen that continues to rise until taking a steep drop off after ovulation.
The Ovulatory Phase occurs when Estrogen and Luteinizing Hormone rise to the point in which a follicle bursts and releases an egg into the Fallopian tube. That egg then travels into the uterus and awaits potential sperm to fertilize. Although ovulation only takes 16-32 hours, the egg can live in the uterus for up to 6 days awaiting a mate. During this ovulatory phase we often feel our best, and have the most energy due to as increase of Estrogen and Testosterone.
The final phase starts with the increase of progesterone, a hormone that causes the lining of the uterus to thicken in preparation for pregnancy. The thick lining, endometrium, is where an egg attaches to begin maturing. Estrogen and Progesterone increase and reach a peak around the middle of the Luteal Phase. During this phase it is common for women to feel lethargic. This low energy comes from a few factors; the increase in "relaxing hormone" progesterone, increase in metabolic rate, as well as the decrease in sleep quality leading up to menstruation. The luteal phases can last anywhere from 10 to 17 days, commonly falling somewhere closer to 14.
Now that we understand what happens in each phase of the menstrual cycle we can dive into how it relates to your exercise regime. Again, not all menstrual cycles fit an exact schedule, so pay close attention to how you feel throughout the month to better track your own cycle.
During the menstrual phase it's common to feel tired and like you need extra rest, some even crave more food. This is due to the extra energy the body is burning while sloughing off the uterine lining. You're perfectly capable of training during your menstrual cycle, but often times need extra fuel to perform and more rest between sets.
Moving into the second half of the Follicular phase expect an increase in both energy and strength. I think of this as the perfect time to push yourself, but usually stick to around 80% of your max ability. Moderate to intense cardio is also welcomed at this time.
Ovulation is your queen era, the time that you should feel 100% ready to conquer. I try to align my super intense sessions with this phase. Testosterone is highest and the body is near it's peak performance. During this phase you're best equipped for high intensity interval training, long endurance work, as well as max strength training.
Immediately following your queen era, comes the rest era. This does not mean you're incapable of lifting heavy and pushing yourself, but rather your body is going to need more time between sets and potentially more rest days between workouts. Utilize this time as recovery and only push hard if you are feeling well fed and well rested.
To wrap up, I'll reiterate that no single cycle is going to look exactly the same as the next. In my professional opinion, I take cycle syncing as more of a strong suggestion rather than a rulebook. You can use this information to better prepare for your hard workouts and continue to understand the ebs and flows of the female hormone cycle.
Above all listen to your body because it will tell you exactly what it needs to thrive.
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