Did you know your menstrual cycle can affect AND be affected by weight training?
Catch what that means….
It means your cycle can positively and/or negatively affect your lifting
OR
You can positively and/or negatively affect your menstrual cycle by weight liftings
Your Cycle and Lifting
As you may or may not know, your body goes through a certain hormonal cycle every 24-36 days starting with menstruation (day 1) where you bleed, then the follicular phase (day 5-15) transitioning to ovulation (day 10-20), following by your luteal phase which is concluded upon arrival of the next bleed.
Notice some of those numbers overlap because, well, no cycle is 100% the same from woman to woman or month to month. <—We will dig into that.
Break The Cycle Down Into 4 Phases
Phase 1 of the cycle is Menstruation, where you are actively bleeding. During menstruation your estrogen levels have already dropped for the second time. Lower estrogen levels can cause Fatigue, Mood Swings, More Perspiration, Headaches, and Bloating (slower digestion). <–Low Estrogen can can also “weaken” ligaments.
It’s VERY IMPORTANT to understand the above can greatly affect your bodies ability to recover and perform. Expect to feel weaker, sluggish, and sore for longer.
What do we do differently in Phase 1?
- Slow down the Pace
- Lower the Weights
- Up the Minerals (magnesium, zinc, iron)
- Increase your Digestive Enzymes
- Avoid the foods you KNOW inflame you
- Get SLEEP
Remember to give yourself grace during this portion of your cycle. You may feel like you are backsliding but you are not! Just get ready for the next two phases! If you stay consistent (don’t slack on hitting the gym), this natural “break” your body asks for will pay off in Phases 2 and 3!!!
Phase 2 of the cycle is the Follicular Phase, where your body is prepping to release an egg. This means your pituitary gland is releasing FSH and LSH. Your estrogen (estradiol) is now rising and you should be feeling better. Energy should be going up, digestion improving, mood stabilizing, etc.
Your energy, strength, and stability in your joints will be increasing! Here is where you will find yourself starting to feel like yourself again!
What do we do differently in Phase 2?
- Don’t skip a day
- Fuel Strong
- Challenge your body
- Get SLEEP
Don’t skip a day and keep fueling your body well! Utilize the increase in all the things to really amp up your strength and cardio. We are about to be in the best part of your cycle so slacking here can make Phase 3 feel like a missed opportunity and the next Phase 1 feel harder.
Phases 3 and 4 to come in Wednesdays Email!
Have you ever noticed your performance change in different parts of your cycle? Have questions I didn’t address here? Message me by hitting reply!