The fitness industry often promotes a one-size-fits-all approach to training, where the same workout routine is followed day in and day out for a set period of time. However, this model doesn't account for the unique hormonal fluctuations that women experience throughout their menstrual cycle.
Ever wondered why your performance fluctuates throughout the month? And, if your menstrual cycle really impacts your ability to recover, your muscle growth - or results?
Hormones play a significant role in muscle repair and growth, breathing patterns, blood vasodilation, and so much more.
Hormones are the reason women are more prone to osteoporosis, auto immune conditions, hypermobility, and ACL injuries.
And, while men benefit from relatively stable hormone levels, women's hormones fluctuate drastically throughout the month.
Why is this important?
Most training programs don't consider female anatomy or physiology.
If it is known that hormones impact training, recovery and metabolism, then why aren't programs adapted to work with women's hormonal changes or anatomical differences?
The straightforward answer is - most deem it too difficult.
With only 4% of studies performed on women and just 1% of those with menstrual cycles, most training methodologies are derived from studies done on men, with stable hormones.
But, even though limited, there is enough research and practical evidence to support tailored training for women, but many will still avoid creating these programs due to the complexity or lack of belief that women deserve the time and effort that goes into creating such programs.
I believe women deserve the time.
To find out how to adjust your training to work with your body, not against it, keeping reading.
The Female Specific Method goes beyond simply adjusting a training program to work with the menstrual cycle, it recognises the anatomical and physiological differences between men and women.
Women have a different a bone structure, percentage of muscle fibre types, lower blood volume, lung capacity, bone mass, and more. Which means women are often less resistance to fatigue, more prone to certain injuries, and can recover from higher volume faster than men.
By syncing workouts with the hormonal fluctuations throughout the cycle, and considering these anatomical differences, women can optimise their strength, muscle developments, and recovery, while addressing underlying hormone issues.
Optimising Your Training: How to Adjust Your Program Based on Your Menstrual Cycle
Understanding how hormonal fluctuations throughout your menstrual cycle impact your training can be transformative for optimising performance and results. The intricate interplay of hormones such as estrogen, progesterone, testosterone, and cortisol affect everything from muscle growth and recovery to overall training effectiveness. In this comprehensive guide, we will explore why adapting your training program according to your menstrual cycle enhances your results and provide practical recommendations for aligning your workouts with your body’s natural rhythms.
Hormones and Their Impact on Training
To effectively tailor your training to your menstrual cycle, it's crucial to understand the roles of key hormones and their fluctuations throughout the cycle.
Estrogen is often considered the primary hormone in women, and is anabolic, promoting muscle growth and recovery. It plays several vital roles:
Muscle Protein Synthesis: Muscle protein synthesis, which is the process of building new muscle proteins. Estrogen upregulates the expression of insulin-like growth factor-1 (IGF-1) in muscle tissue, which is a key promoter of protein synthesis. It also increases the activity of mTOR (mechanistic target of rapamycin), a central regulator of cell growth and protein synthesis. During the follicular phase, estrogen levels rise, leading to improved protein synthesis. This allows for more efficient muscle repair and growth.
Collagen Formation: Estrogen promotes collagen synthesis by stimulating fibroblast activity, which is essential for maintaining the integrity of connective tissues, including tendons and ligaments. This is crucial for maintaining joint health and reducing the risk of injuries during intense training.
Blood Vasodilation: Estrogen increases the production of nitric oxide (NO), a potent vasodilator, improving blood flow, which improves oxygen and nutrient delivery to muscles, aiding in recovery and reducing soreness.
Mitochondrial Function: Estrogen positively influences mitochondrial function, which is vital for energy production. Enhanced mitochondrial function supports endurance and overall exercise performance.
Progesterone is generally considered a catabolic hormone, meaning it can lead to muscle breakdown and reduced recovery capacity:
Muscle Breakdown: Progesterone can increase muscle catabolism, leading to greater muscle breakdown. High levels increase the expression of proteolytic enzymes that degrade muscle proteins, and during the luteal phase, may hinder muscle repair and growth.
Protein Synthesis Efficiency: Higher progesterone levels can reduce the efficiency of protein synthesis, impacting muscle recovery and growth.
Recovery: Progesterone may also affect overall recovery by increasing muscle soreness and reducing the rate of recovery.
Testosterone is often thought of as the male hormone, however it plays a significant role in women’s muscle growth and recovery:
Muscle Growth: Testosterone supports muscle protein synthesis, similar to estrogen. It enhances muscle growth and strength, making it a crucial hormone for training.
Strength: Higher testosterone levels contribute to increased muscle strength, allowing for more intense workouts and better overall performance.
Recovery: Testosterone also aids in faster recovery by supporting muscle repair and reducing muscle soreness.
Cortisol is a stress hormone that can impact training recovery both positively and negatively:
Muscle Breakdown: Cortisol can lead to muscle breakdown if elevated for prolonged periods. It impacts protein metabolism and can hinder muscle repair.
Recovery: Elevated cortisol levels can impair recovery by increasing muscle soreness and delaying the repair process.
Daily Fluctuations: Cortisol levels typically peak in the morning and decline throughout the day. Understanding these fluctuations helps in scheduling workouts and managing stress.
Below is a graph to show the four hormones we have just discussed.
Menstrual Cycle Impact
Comparing Recovery Times
Some women feel amazingly strong the first day of their period, I know, I am one of them. However, something to be mindful of is how long it actually takes to recover from an intense workout during this phase.
Enhanced recovery has been reported in the follicular (high estrogen) phase of the menstrual cycle compared to women in the luteal phase (low estrogen), +96 and +168 h following exercise-induced muscle damage (Markofski and Braun, 2014).
This is due to:
Reduced Protein Synthesis: Slower muscle repair.
Decreased Collagen Production: Slower connective tissue repair.
Impaired Blood Flow: Less efficient oxygen and nutrient delivery.
Increased Catabolism: Higher muscle protein breakdown in phases with elevated progesterone.
This is why I always recommend slightly less volume and intensity during menses.
So, why do most training programs ignore this? And why do coaches tell their clients to simply 'adjust their training program to suit how they feel'?
The client doesn't know their ability to recover changes, and they don't know how to adjust their own program.
If you, like many women, feel you need a program that works with your cycle but have no idea how to build one I have below some simple steps.
If you love the science then read this entire blog, if you just want the tips then scroll to the bottom!
How Are Most Training Programs Developed?
1. Periodisation
Periodisation is the planned manipulation in your training variables, i.e. volume, intensity, frequency, rest periods, exercise selection, range of motion. The main two things people periodised, however, are volume and intensity.
Undulating Periodisation: History and Benefits
There are multiple ways you can periodised training programs, however, we are going to focus on undulating periodisation (also referred to as Non-Linear Periodisation) which is a training strategy that varies the volume, intensity and exercises on a daily (DUP) or weekly (WUP) basis.
DUP = Daily Undulating Periodisation
WUP = Weekly Undulating Periodisation
Essentially, volume and intensity will be up and down throughout the week, which would create undulations (waves) day to day if you looked at it on a weekly chart.
This method was developed by Dr. Vladimir Zatsiorsky and later popularised by Charles Poliquin who used it with great success in producing world record holders across the globe.
The undulating model aims to overcome the limitations associated with traditional linear periodisation, where a significant portion of time is spent with loads that do not optimally increase maximal strength, and structural adaptations from early phases are often lost later on.
Strength, regardless a woman's goal, should always be included in her training routine due to the different health challenges women face like osteoporosis, sarcopenia, PCOS, and heart disease.
Undulating periodisation allows women to incorporate strength training into their routine while simultaneously working towards other fitness goals.
In The Female-Specific Method, I use undulating periodisation to optimise performance and results, while also tailoring training programs to work with the unique hormonal fluctuations throughout the menstrual cycle.
How Undulating Periodisation Works
Variation in Volume and Intensity: Undulating periodisation involves changing the volume (number of sets and reps) and intensity (weights lifted) of workouts on a frequent basis. This approach prevents plateaus and overtraining by providing varied stimuli to the muscles.
Alignment with Hormonal Fluctuations: For women, undulating periodization can be particularly effective when aligned with the menstrual cycle. By adjusting training volumes and intensities according to hormonal phases, women can maximize muscle growth and recovery while minimizing the risk of overtraining.
Benefits for Women: This method accommodates the natural fluctuations in hormonal levels throughout the menstrual cycle. It allows women to train more effectively during periods of higher estrogen and testosterone, while reducing volume during catabolic phases with elevated progesterone.
Multi-Goal Progression: Undulating periodisation allows women to work towards multiple training adaptations without overtraining or increasing risk of injury. For instance, focusing on strength on week 1, hypertrophy on week 2, and power on week 3 enables improvement in all three areas over a macrocycle. These qualities are synergistic, meaning progress in one area supports progress in the others.
2. Training Volume
Training volume refers to the total amount of work performed in a training session or over a training period. It is a critical factor in muscle growth, strength development, and overall fitness progress. Training volume can be defined in terms of sets, reps, and weights lifted.
Why Training Volume Matters
Muscle Growth: Adequate training volume is necessary for muscle hypertrophy. The volume must be sufficient to create the necessary stimulus for muscle growth. Too little volume may not provide enough stimulus, while too much can lead to overtraining and inadequate recovery.
Strength Development: Higher training volumes can enhance strength by providing more opportunities for neuromuscular adaptations. Strength gains are achieved through consistent, progressive overload, which requires an appropriate volume of training.
Individual Differences: Training volume requirements vary between individuals based on factors like genetics, training experience, and fitness level. For example, highly trained athletes may need higher volumes to achieve continued progress compared to beginners.
Training Volume for Men vs. Women
Men and women have different training volume requirements due to hormonal differences, however, as I mentioned earlier most training methodologies are developed based on studies performed on men:
Men: Men often have higher levels of testosterone, which supports increased muscle protein synthesis and recovery. As a result, they may be able to handle higher training volumes without compromising recovery.
Women: Women’s hormonal fluctuations throughout their menstrual cycle can impact their ability to handle training volumes. Estrogen and testosterone contribute to higher recovery and performance during certain phases, while progesterone may reduce recovery capacity.
Fluctuating Training Volume with Hormones
Follicular Phase: During this phase, rising estrogen levels improve muscle recovery and growth. Women can handle higher training volumes and intensities as their body is in an optimal state for muscle development - an anabolic state.
Ovulation: Estrogen and testosterone peak, making this period ideal for pushing training volumes and intensities to their maximum. The enhanced recovery capacity allows for greater training stimulus.
Luteal Phase: Elevated progesterone can reduce muscle recovery and increase breakdown. Training volumes should be adjusted downward to prevent overtraining and support adequate recovery.
Pre-Menses: Hormonal fluctuations can further impact recovery and performance. Lowering training volume during this period helps manage these fluctuations and ensures sustainable progress.
3. Training Intensity
Intensity refers to the level of effort or load applied during exercise. it can be measured by weight lifted, the level of resistance, or the speed and power of the movements.
Why Training Volume Matters
Muscle Growth: Intense training stimulates muscle fibers, leading to hypertrophy and strength gains.
Caloric Expenditure: Higher intensity workouts burn more calories, enhancing fat loss and metabolic rate.
How Intensity Impacts Men and Women Differently
Men: Men generally recover faster from high-intensity workouts due to higher testosterone levels, which aid in muscle repair and growth. They can often handle more frequent and intense training sessions. Men usually have higher baseline muscle mass and strength, which can make high-intensity training more effective for strength gains.
Women: Women’s performance and recovery can be influenced by hormonal changes throughout their menstrual cycle. Higher intensity may be more beneficial and sustainable during the follicular phase and ovulation, while it may need to be moderated during the luteal phase due to increased fatigue and recovery needs. Women may experience different recovery patterns and fatigue levels compared to men, impacting how they should adjust intensity. Managing intensity based on the menstrual cycle can help optimise training outcomes and prevent overtraining.
Practical Guide to Adjusting Your Training
Every woman experiences a different menstrual cycle, hormone variations and symptoms. To achieve optimal results, it is best to follow these steps:
Tracking Your Cycle: Remember, every woman is different, and there are multiple factors that impact hormone secretion. Use a menstrual cycle tracking app to monitor your phases and plan your training accordingly. Knowing where you are in your cycle helps you anticipate hormonal changes and adjust your workouts.
Nutrition and Hydration: Align your nutrition with your cycle phases. Increase protein intake during the luteal phase to counteract catabolic effects and consume complex carbohydrates for sustained energy. Stay hydrated, especially during the menstrual phase, to reduce bloating and cramps.
Recovery and Sleep: Prioritise recovery, especially during the menstrual and luteal phases. Ensure you get adequate sleep to support hormonal balance and muscle recovery.
Listen to Your Body: Pay attention to your body’s signals. If you experience significant discomfort or fatigue, adjust your workouts accordingly. Rest when needed and avoid pushing through pain.
Cycle-Based Undulating Workouts: Design workouts that align with your hormonal landscape:
Follicular Phase (Days 1-14):
Training Focus: Increased volume and intensity.
Rep Ranges: Low to moderate (5-20 reps).
Example: Higher sets for major muscle groups, including compound exercises such as squats and deadlifts. Aim for 4-6 sets per exercise.
Ovulation (Days 13-14):
Training Focus: Peak volume and intensity.
Rep Ranges: Low to moderate (5-15 reps).
Example: Maximise training efforts with heavy weights and high sets. Focus on strength and hypertrophy exercises. 4-6 sets, additional exercises.
Luteal Phase (Days 15-25):
Training Focus: Reduced volume and intensity.
Rep Ranges: Moderate to high (10-20 reps).
Example: Decrease sets and adjust weights to accommodate reduced recovery capacity. Emphasize maintenance rather than aggressive growth. 2-4 sets.
Menses (Days 1-4):
If you experience symptoms, you can modify your program to do an even lighter week, otherwise, still keep things moderate.
Training Focus: Low volume and moderate intensity.
Rep Ranges: Moderate to high (10-20 reps).
Example: Maintain a lower volume and moderate intensity to manage hormonal fluctuations and prevent overtraining. 2-4 sets.
Example of Weekly Undulating Periodisation:
You could use this example for your main compound lifts.
Week 1: 5x5 @ 85%
Week 2: 4x8 @ 80%
Week 3: 3x10 @ 65%
Week 4: 3x12 @ 60%
With the start of each month, you’d add weight to the bar, so progressive overload would occur month by month.
Why This Approach is Optimal?
Aligning your training with your menstrual cycle ensures that you are training effectively while accommodating your body’s natural hormonal fluctuations. By adjusting training volumes and intensities based on hormonal patterns, you maximise training efficiency and minimise the risk of injury or burnout.
Understanding the specific impacts of hormones on training helps you make informed decisions about your workout program. Tailoring your approach to match your cycle’s phases allows for optimal muscle growth, strength development, and recovery.
If you are tired of the misinformation and lack or results, it's time to try The Female Specific Method.
To find out how we can help you thrive through online coaching, click here.
Comments