Training during your period: How to manage your performance
During that time of the month, many variables are impacted-from mood, energy levels, hunger, sleep, digestion, etc.
As an athlete, this can take a toll on your performance.
Training while menstruating is a highly under-discussed and misunderstood topic. We figured it would be helpful to provide some information & guidance, so you can use this awareness to your advantage.
Periods don’t make you weak or less of an athlete. All it entails is your habits, recovery, and intensities may change depending on your hormonal fluctuations. You can still reach those big goals you set for yourself-even through the harder weeks.
Everyone’s body is different.
It has to be said: that we all have our own experiences.
Each individual reacts in their own way to Shark Week.
For some, PRs are through the roof, performance is at its peak.
For others, training is a chore, and getting out of bed is nearly impossible.
Some may have a day or two of debilitating pain (such as conditions like endometriosis), whereas others may feel no different at all. Broad generalizations are difficult to make, as everyone is impacted in their way.
You know your body best. Keep that in mind before you make any changes.
What differences do you typically notice during your cycle?
How do you generally feel on the week of, the week before, and the week after?
What usually helps you feel your best?
Take data from these observations, and use your body as an experiment. You have to trial and error different things: training intensities, carb intake, meal timings, etc., to find what works for you.
As a strength athlete, those smaller details matter, and as an individual HUMAN, the only way to know what works is to try it firsthand.
So remember that we all have different hormone levels, genetics, etc., which change how our bodies respond to variables. What helps someone else may not help you, and that’s okay.
How is your training impacted in each phase of your cycle?
Many Instagram “hormone experts” will tell you things like
“Only perform high-intensity training in your follicular phase!”
“Your body can’t handle strength training in your luteal phase!" "You're fighting your physiology!”
(Note: The follicular phase lasts from the day you start menstruating to 14 days after. The luteal phase lasts from the end of the follicular phase to the beginning of your period, also lasting 14 days).
And yet, there’s little to no research supporting these claims. One study showed that performance may slightly decrease during the early follicular phase, but it wasn’t significant.* Another meta-analysis** showed that phase changes in performance were inconclusive and inconsistent.
Here’s the thing: Female athletes have been able to perform at a high level for YEARS, despite the cycle phase. They've hit records, PRs, and won medals-even at differing weeks during the month.
Don’t fall into the trap of believing that your body is fragile or you aren’t capable.
Having a period doesn’t weaken you. It doesn’t mean you’re “broken” or need to refrain from training. Plus, the extra wins you get on the days you show up may be what you need to brighten your spirits during a rough week. Training can help release those endorphins, provide stress relief, and improve mood.
It’s shown time and time again: Women are strong. With strength athletes deadlifting 300, 400, 500, even 600 lbs, there’s no denying it. You’re strong, and your body can do great things, PERIOD.
The thought that your cycle will zap your strength, drastically hindering your training, is more harmful than any potential fluctuations.
Yes, you may feel slightly weaker during one week, or your energy might be a little lower-but your body is resilient. You can still get good work done. You can still show up in some capacity and continue moving forward. Your body adapts.
When you take back power-instead of being AFRAID of your period ruining your training- and focus on optimizing your performance- you’ll make better gainz.
You might have a few days in which the weights feel heavier, you don't feel like yourself, and that’s okay. That’s part of training in general: we all know strength fluctuates. Use it as a form of data instead of discouragement.
Managing These Changes in Performance
It takes trial and error to find what works best for you. Here are some top five tips to continue hitting your best possible sessions during your cycle:
Stay focused.
As an athlete-especially a competitive one, your training is a priority. That means you have to be on autopilot sometimes to get it done.
The same holds true when you're on your period. Consistency doesn’t mean going hard all the time, shooting for PRs every day. It just means showing up even when you struggle to.
It could be just doing your main lifts for the day. Lifting the same amount- or less than you did last week. Not every training session needs to be all-out to get results, and on the days you're not feeling it? Adjust to what your body is telling you.
Repeated efforts over time will get you far. Pushing through immense hardship and attempting to reach absolute intensity year-round will quickly lead to burnout.
Be aware of the weeks in which your cycle has a greater impact. Make those your deload weeks. Lower the weight if you need to, and focus more on technique. Choose lighter accessories.
Auto-regulating your training based on a given day will allow you to continue moving forward. If your period makes you feel worse, it’s okay to tune into that and listen. An “all-or-nothing” mentality won’t help you.
2. Stay fueled.
During the luteal phase, your body naturally burns 100-300 extra calories per day. It is also better at processing carbohydrates. The so-called “decreases in performance” can be mitigated by taking advantage of this piece of information.
By simply focusing on your food quality & quantity, you may be able to beat any training slumps during Shark week.
Add in an additional couple hundred calories, especially on training days (from carbs), to help give your body the energy it requires.
Focus on foods that make you feel good. Magnesium-such as spinach, avocado, nuts, seeds, and dark chocolate, can help with symptoms.
Plenty of protein will assist with recovery. Sources of omega-3 fatty acids such as fatty fish, walnuts, chia, and flax, will help with inflammation.
High-fiber fruits, vegetables, and grains will aid digestion and energy levels.
Iron intake is vital during menstruation, so go for meats, leafy vegetables, lentils, or beans to keep that intake up.
Lean into your cravings in moderation-comfort food feeds your soul, which is equally important.
Focusing on quality nutrition and proper intake will help keep those good lifts coming, making the week as sufferable as possible.
3. Stay hydrated.
During your cycle, water retention and bloating are common side effects. Simply drinking adequate water can help you feel a *little* less dead. Water will help keep that energy up through training. Aim for ½ your bodyweight (lbs) in oz of water, especially throughout this phase of your cycle.
4. Take extra time to rest.
We all know how important it is to push our limits, train hard, and grind through. Powerlifting builds discipline and work ethic-it’s one of the most rewarding aspects.
Yet, rest and recovery, especially when you don't feel your best are equally necessary. The body adapts to the stresses placed on it (training) only if given adequate recovery. When you start prioritizing rest as much as your heavy lifts- performance skyrockets.
During your period, when your body is doing more work, emphasize your “me time.” Manage your stress. Aim for 8-9 hours of sleep. Take time after a long day to sit/lay down, watch TV, read a book, go for a walk, and take a bath. Cook yourself a nice meal, do some meditation, etc. Find an outlet for YOU to recharge-your lifts, and your body will thank you.
5. Track your cycle.
Simply being aware of how you feel during your period, the weeks leading up, and any changes can help you improve your training.
Awareness and knowledge lead to empowerment and better results. More data can only help you.
Pay attention to each phase, how your workouts are affected, along with nutrition, sleep, and recovery. In turn, you'll be better prepared for the following month, making any adjustments as needed.
Training while menstruating is an important topic for you as an athlete. With self-touted “gurus” out there touting that it must be avoided/restricted- and many believing that periods are defeating, there’s a boatload of harmful misinformation.
Your cycle can impact your performance, it’s one of the many variables that play a role. Yet, you’re still generally capable of solid sessions while on your period. Hammer those daily habits, prioritize nutrition & recovery outside of the gym, and track your daily changes to optimize the process. Awareness and showing up consistently will get you far- no matter what phase of the month.
References:
*McNulty, K.L., Elliott-Sale, K.J., Dolan, E. et al. The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Med 50, 1813–1827 (2020). https://doi.org/10.1007/s40279-020-01319-3
**Meignié A, Duclos M, Carling C, Orhant E, Provost P, Toussaint JF, Antero J. The Effects of Menstrual Cycle Phase on Elite Athlete Performance: A Critical and Systematic Review. Front Physiol. 2021 May 19;12:654585. doi: 10.3389/fphys.2021.654585. PMID: 34093223; PMCID: PMC8170151.
