Training With Your Menstrual Cycle: An Osteopaths Informed Guide
- 3 hours ago
- 5 min read
By Carien Boshoff Osteopath
Have you ever wondered why some workouts feel great and others feel so hard with no clear reason? Many
people connect this to their menstrual cycle, and there is science behind that. Your menstrual cycle isn’t just
about your period. It’s a monthly rhythm of hormonal shifts that can influence energy, strength,
coordination, recovery, sleep, and even injury risk. As osteopaths, we look at the whole person, structure,
function, lifestyle, stress, sleep, and load. Your cycle is part of that bigger picture. Understanding it can help
you train smarter, not harder.
Understanding Your Cycle
Your menstrual cycle typically lasts anywhere from about 21 to 35 days, but only about 10 to 15% of women
actually have a textbook 28 day cycle with ovulation on day 14.
Each cycle has four main phases, each with unique hormone patterns:
Phase | Hormonal Focus | Key Training Notes | Approximate Timeline |
Menstrual | Low estrogen & progesterone | Gentle movement, recovery focus | When your ‘bleeding’ starts, day 1 of your cycle (lasts 3-7 days) |
Follicular | Rising estrogen | Strength, skill learning, higher intensity | Begins day one of your period Typically lasts about 10–22 days, with an average of 14 days in a 28-day cycle. |
Ovulatory | Peak estrogen | Power, explosive movements, and social confidence | Around day 14 (but varies) |
Luteal | High progesterone | Moderate intensity, focus on consistency | Around days 15-28 |
Each phase may feel different. Some people notice big changes. Others feel steady throughout. Both are
normal.
Menstrual Phase (Day 1–5 of your period)
The menstrual phase begins on the first day of your period. During this time, hormone levels are at their
lowest, and some people notice lower energy levels as a result. You might feel more tired or flat than usual,
experience cramping or general achiness, or feel less motivated to train. These changes are common, but
they vary significantly from person to person.
Training during this phase doesn’t need to stop, but it may benefit from adjustment. Lighter strength
sessions with reduced volume, technique focused work, walking, gentle cycling, or lower intensity pilates or
yoga can help maintain consistency without adding excessive strain. Mobility exercises and breathwork can
also support comfort and circulation.
From an osteopathic perspective, this phase can be a valuable time to prioritise recovery. Emphasising
quality sleep, gentle movement to support blood flow, and strategies to manage pelvic or low back
discomfort can help maintain overall function. Listening to your body and adjusting load accordingly
supports long term resilience and sustainable training.
Follicular Phase (building up to ovulation)
The follicular phase begins after your period and continues until ovulation. During this time, oestrogen
levels gradually rise, and many people notice an improvement in energy, focus, and overall motivation. You
may feel clearer headed, stronger in the gym, and more ready to take on challenging sessions.
This phase often lends itself well to progressive strength training, higher intensity conditioning, and learning
new movement skills. It can be a suitable time to gradually increase training load, trial new programs, and
focus on muscle development and power. While the body may tolerate higher demands well during this
phase, progression should still be measured and individualised to support joint health, tissue adaptation,
and long term performance.
Ovulatory Phase (around ovulation)
The ovulatory phase occurs around the middle of the cycle, when oestrogen levels peak. Many people
report feeling at their best during this time, strong, confident, social, and capable of producing powerful,
explosive movements. You may notice improved performance in the gym or during sport, making this a
phase where heavy lifts, sprint work, jumps, competitive play or even personal best attempts feel more
achievable.
Some research suggests that ligament laxity may increase slightly around ovulation in certain individuals.
This does not mean training or sport should be avoided. Instead, it highlights the importance of thorough
warm ups, maintaining good control, refining landing mechanics, and prioritising recovery strategies. A
focus on movement quality alongside intensity helps support performance while reducing unnecessary
strain.
Luteal Phase (after ovulation, before your next period)
The luteal phase begins after ovulation and continues until your next period. During this time, progesterone
rises and body temperature increases slightly. You may notice that you feel warmer during exercise, slightly
more fatigued, or more sensitive to stress, particularly as you move into the late luteal phase.
Training during this phase can still be productive, but it may benefit from a more structured and moderate
approach. Moderate intensity strength sessions, steady cardio, and less chaotic or high intensity
conditioning can feel more manageable. As you approach your period, it may be helpful to slightly reduce
training volume or incorporate a deload week if fatigue accumulates.
From a whole body perspective, the late luteal phase can be a time to focus on consistency over intensity.
Prioritising hydration, quality sleep, and recovery strategies can support overall performance while helping
to manage symptoms and maintain long term training sustainability.
Why This Matters in Osteopathy
Osteopathy takes a whole body approach, considering:
• Tissue load and recovery
• Stress (physical and emotional)
• Sleep quality
• Hormonal influences
Your cycle may affect pain sensitivity, muscle stiffness, coordination, and recovery speed. Tracking your cycle
alongside training and stress helps identify patterns, inform smarter programming, reduce flare-ups, and
support long term consistency and wellbeing.
The Takeaway
Your menstrual cycle is not a weakness, it’s data. Understanding your body’s patterns allows you to adjust
load, intensity and recovery, supporting performance and reducing unnecessary strain.
The Process
Track your energy, mood, and performance alongside your cycle. Over time, you’ll know when to
push, when to rest, and when to experiment, making every workout more intentional.
Important Notes
• Not everyone experiences noticeable changes across their cycle.
• Hormonal contraception may alter or reduce cyclical patterns.
• Significant pain, heavy bleeding, missed periods, or severe premenstrual syndrome (PMS) should be
discussed with a GP or appropriate health professional.
• Exercise advice should be individualised based on health history and goals.
This information is general in nature and not a substitute for personalised medical advice.
Coming Next
In the next two blogs, we’ll explore:
How training may need to adapt during perimenopause, when hormonal
patterns become less predictable, and
Unpack Relative Energy Deficiency in Sport (RED-S), a condition that
can significantly impact performance, recovery, bone health, and long term wellbeing in athletes.
References:
Augustsson, S. R., & Findhé-Malenica, A. (2025). Power in the flow: how menstrual experiences shape
women’s strength training performance. Frontiers in Sports and Active Living, 7. https://doi.org/
10.3389/fspor.2025.1519825
Cabre, H. E., Gould, L. M., Redman, L. M., & Smith-Ryan, A. E. (2024). Effects of the Menstrual Cycle and
Hormonal Contraceptive Use on Metabolic Outcomes, Strength Performance, and Recovery: A
Narrative Review. Metabolites, 14(7), 347–347. https://doi.org/10.3390/metabo14070347
Hackney, A. C., Kallman, A. L., & Ağgön, E. (2019). Female Sex Hormones and the Recovery from exercise:
Menstrual Cycle Phase Affects Responses. Biomedical Human Kinetics, 11(1), 87–89. https://
Kissow, J., Jacobsen, K. J., Gunnarsson, T. P., Jessen, S., & Hostrup, M. (2022). Effects of Follicular and
Luteal Phase-Based Menstrual Cycle Resistance Training on Muscle Strength and Mass. Sports
Medicine, 52(12). https://doi.org/10.1007/s40279-022-01679-y
Martínez-Fortuny, N., Alonso-Calvete, A., Da Cuña-Carrera, I., & Abalo-Núñez, R. (2023). Menstrual cycle
and sport injuries: A systematic review. International Journal of Environmental Research and
Public Health, 20(4), 3264. https://doi.org/10.3390/ijerph20043264
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