Key Points

The menstrual cycle affects hormone levels, but research shows this typically has a minimal impact on strength and recovery.
Strength gains and performance are consistent across cycle phases for most women, with no major need for adjustments.
Avoid the “nocebo” effect: Expecting poorer performance based on cycle phase can negatively influence your results.
Highly trained women often experience negligible differences in performance across the cycle, emphasizing the importance of consistency.
Make small adjustments only if you experience specific symptoms, but otherwise, stick to your training plan.

Introduction:

It might come as no surprise to anyone who knows me, but I’ve actually never experienced a menstrual cycle. I do however, train a high percentage of women who do experience this phenomena once a month. I’m also pretty nerdy about this fitness stuff, as anyone who has ever read one of my blog posts, or been unfortunate enough to be stuck having a conversation with me at a social event. But in an attempt to better understand 50% of the population, I decided to do a deep dive into how women’s cycles effect strength training, and here we are.

When it comes to strength training, many women hear that they need to adjust their workouts based on their menstrual cycle. While the cycle certainly does affect various physiological processes, the body of research shows that these effects are usually subtle—and often don’t require major training modifications. Instead of letting your menstrual cycle dictate how you train, it’s often better to stay consistent and listen to your body’s actual needs, not the expectations that come from assumptions about hormone levels.

Now I realize that I am just some dude, but along with my practical experience training women there has been some interesting research done in this area. Building out a comprehensive review of the literature and giving some practical takeaways will be the purpose of this post.

The Basics: What Does the Menstrual Cycle Actually Do to Your Training?

The menstrual cycle has two main phases: the follicular phase (beginning with menstruation and ending with ovulation) and the luteal phase (from ovulation to the start of the next period). Hormone levels shift throughout these phases, primarily involving estrogen and progesterone, which impact the body’s response to training in subtle ways.

Follicular Phase (Day 1–14)
During this phase, estrogen levels rise, peaking just before ovulation. Estrogen has been shown to have protective effects on muscle, reducing soreness and promoting quicker recovery. A study by Romero-Parra et al. (2014) found that this phase might enable slightly faster recovery after intense workouts (1). However, this does not mean you’ll feel drastically stronger or recover noticeably faster. Another study from 2014 by Markofski et al. indicates that while recovery may be somewhat enhanced during this phase, it’s often not enough to warrant major training adjustments (2).
Luteal Phase (Day 15–28)
It is true that progesterone levels are higher in the luteal phase, which could theoretically lead to marginally slower recovery and potentially more muscle soreness. However in practicality if we look at a narrative review by Carmichael et al. (2021), for most women, this phase doesn’t significantly impair training performance or outcomes (3). This research also shows that for highly trained athletes, the differences between the follicular and luteal phases are often so minimal they’re practically unnoticeable in the gym (3).

Strength Gains and Performance: No Major Differences Across Phases

It may be tempting to think that since hormonal changes caused by menstruation can influence certain psychological and physiological changes, that athletic performance will be affected. However, the body of scientific literature shows that these hormonal changes don’t make or break your performance. A more recent 2024 meta-analysis by Muehlbauer et al. found that isometric strength tends to peak in the late follicular phase, with dynamic strength showing slight improvements around ovulation. Yet, the differences between phases are often too minor to have a meaningful impact on training (4).

In investigating this topic, I came across Another interesting study involving CrossFit athletes. This one again revealed no significant performance differences between the follicular and luteal phases, underscoring that hormonal shifts don’t necessarily translate to changes in real-world performance (5).

Practical Takeaway: Stick to Your Training Plan

For most women, your menstrual cycle shouldn’t be an excuse to over-modify your training or hold back. Studies show that strength gains and recovery rates remain relatively consistent across cycle phases, particularly for women who have been training for some time. Unless you’re experiencing noticeable fatigue, soreness, or other symptoms that truly affect your workout quality, there’s no need to adjust your plan based solely on where you are in your cycle.

That said, it’s always important to listen to your body. If you feel more fatigued or sore during certain phases, feel free to adjust intensity slightly or include more recovery work. If you are keeping a detailed log of training, I would dial down the intensity by 10-20%, decreasing the target RPE, or decreasing the amount of working sets you would normally do by 1 maybe 2. Just don’t let generalizations about the menstrual cycle convince you that you’re physically less capable at certain times of the month.

It’s easy to fall into the trap of thinking you’ll inevitably perform worse or need more rest during specific cycle phases. But believing this can lead to a “nocebo” effect—where expecting negative outcomes actually causes them. Research supports that for most women, the menstrual cycle shouldn’t be viewed as a restriction. Instead, focus on your consistent efforts, and if you do notice patterns over time, adjust according to your individual needs rather than preconceived limitations

Conclusion

The menstrual cycle may bring some physiological changes, but they’re often too subtle to demand major adjustments. The best approach? Train smart, stay consistent, and make modifications only if you’re experiencing noticeable symptoms that impact your performance. Embrace your body’s natural rhythms without letting them dictate your limits. Consistency will always beat over-analysis when it comes to long-term progress.

Sources:

Romero-Parra, N., et al. (2014). "Estrogen enhances muscle recovery after resistance exercise-induced muscle damage in young women."
Markofski, M., et al. (2014). "Faster strength recovery during the follicular phase of the menstrual cycle."
Carmichael, M.A., et al. (2021). "The impact of menstrual cycle phase on athletes' performance: A narrative review."
Muehlbauer, T., et al. (2024). "The influence of menstrual cycle phases on maximal strength performance in healthy female adults: A systematic review with meta-analysis."
Mora-Serrano JS, Chulvi-Medrano I, Martínez-Guardado I, Alonso-Aubin DA. Influence of the Menstrual Cycle on Performance in CrossFit®. Applied Sciences. 2024; 14(13):5403. https://doi.org/10.3390/app14135403

RELEVANT READING

Hackney, A.C., et al. (2014). "Menstrual cycle phase affects strength performance in resistance-trained females.
Sung, E., et al. (2014). "Influence of menstrual cycle phase on muscle recovery and strength adaptations."

DISCLAIMER

The information in this article is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider or medical professional before beginning any new exercise, rehabilitation, or health program, especially if you have existing injuries or medical conditions. The assessments and training strategies discussed are general in nature and may not be appropriate for every individual. At Verro, we strive to provide personalized guidance based on each client’s unique needs and circumstances.