Let’s explore an important aspect of training programmes that often goes unnoticed, the impact of the menstrual cycle on client performance. Whether you’re a seasoned trainer or just getting started, understanding how menstrual cycles influence performance, recovery and overall wellbeing can make a significant difference in how effectively you coach your female clients. When you start tuning into these physiological and psychological nuances, you’ll not only enhance your clients’ client’s potential but also deepen trust and communication within your coaching relationships.
Understanding the Menstrual Cycle and Sports Performance
First up, the basics. A typical menstrual cycle lasts about 28 days, although it can vary from person to person, usually ranging from 21 to 35 days. It’s divided into four main phases: the menstrual phase, follicular phase, ovulatory phase and luteal phase. Each phase is characterised by distinct hormonal shifts, particularly in oestrogen and progesterone, which play a significant role in physical and psychological changes.
Early Follicular/Menstrual Phase (Days 1-5 approximately): This is when menstruation occurs, marked by the shedding of the uterine lining. Oestrogen and progesterone levels are at their lowest. During this phase, women may experience fatigue, cramps, headaches and lower levels of motivation, which can influence training intensity and recovery. Despite these challenges, some women may not feel significantly affected and can maintain their training routine.
Late Follicular Phase (Days 6-14 approximately): Following menstruation, oestrogen levels start rising steadily, peaking around ovulation. Elevated oestrogen has anti-inflammatory properties that aid muscle recovery and reduce exercise-induced muscle damage. It also enhances neuromuscular efficiency by improving muscle contractility and motor unit recruitment. Cardiovascular efficiency also increases, enhancing oxygen delivery to muscles and aiding endurance performance. Metabolic efficiency shifts slightly towards increased fat oxidation, beneficial for sustained endurance activities.
Ovulatory Phase (Mid-cycle, around Day 14): Ovulation involves a peak in oestrogen and a surge in luteinising hormone (LH). This can significantly improve energy levels, enhance carbohydrate utilisation for quicker energy availability, as well as boost insulin sensitivity. However, the elevated oestrogen also increases joint laxity, potentially raising injury risks, particularly in activities involving quick directional changes, jumps or heavy lifting.
Luteal Phase (Days 15-28 approximately): Following ovulation, progesterone levels rise sharply, creating significant physiological and psychological shifts. Increased progesterone elevates core body temperature and heart rate, reducing thermoregulatory efficiency, which can negatively impact endurance performance, particularly in warmer environments. Higher progesterone also promotes fluid retention, causing bloating and discomfort, potentially reducing movement efficiency and overall comfort during exercise. Additionally, this phase may bring a decrease in the feeling of wellbeing, fatigue and decreased motivation due to hormonal fluctuations affecting serotonin and dopamine levels. Sleep disturbances may also occur, affecting overall recovery and performance readiness.
Understanding these hormonal and physiological dynamics helps coaches better support their clients through strategic training adjustments, optimising performance and wellbeing throughout the menstrual cycle.
Practical Implications of Each Cycle Phase
Early Follicular/Menstrual Phase: Both oestrogen and progesterone levels are low. These hormonal lows can reduce energy, increase fatigue and lower pain thresholds. This may result in reduced endurance, slower recovery and a higher perceived effort required, even for regular activities.
Coaching Tip: If your client is experiencing these symptoms, plan sessions with lower to moderate intensity, focusing on gentle movement, stretching, yoga or mobility exercises. Be flexible and responsive to individual comfort levels and energy.
Late Follicular Phase: Oestrogen levels start to rise, and energy levels often increase too. Muscle recovery, endurance, and strength gains are more efficient during this phase.
Coaching Tip: This is the perfect time to schedule tougher training sessions or progressive overload because recovery is typically at its peak. Think strength training, HIIT sessions and more intense cardio.
Ovulatory Phase: Around day 14, ovulation occurs, oestrogen peaks and luteinising hormone spikes. This can boost energy levels and insulin sensitivity, making carbs more efficient as fuel. But be aware: ligament laxity increases, raising injury risks.
Coaching Tip: Incorporate balance and stability exercises. Keep an eye out for joint stability, particularly in high-impact or explosive movements.
Luteal Phase: Following ovulation, progesterone rises. This phase can feel tougher with higher core body temperatures, fluid retention, motivational challenges and overall fatigue may occur.
Coaching Tip: Lower intensity, moderate workouts are ideal. Focus on technique, steady-state cardio, yoga, Pilates and recovery sessions. This isn’t the time to push boundaries, but rather to maintain consistency.
Communicating About the Menstrual Cycle
Talking about periods doesn’t have to be awkward. Male coaches, this is especially for you. It’s completely fine and actually encouraged, to gently open up this conversation. But always respect boundaries.
It’s a must to create a safe, supportive environment where your client feels comfortable discussing their cycles if they wish. Keep conversations professional and focused strictly on how their cycle may influence training performance and recovery, rather than personal or detailed specifics. Let clients control the depth of disclosure.
Here’s an example of how to sensitively approach the topic:
“I understand discussing your menstrual cycle might feel sensitive. My goal is purely to support your training and recovery. Knowing your energy levels and how you’re feeling at different times of the month can help us tailor your workouts better. If you ever feel comfortable discussing that, I’m here to listen. If not, that’s completely fine as well!”
Remember, you don’t always have to directly discuss menstrual cycles. General check-in questions are a great way to indirectly gauge how a client might be feeling:
- “How’s your energy today?”
- “Have you noticed any shifts in recovery or energy this week?”
- “Are you feeling stronger or weaker today, so we can adjust your training if needed?”
These open-ended questions allow clients to decide if they want to discuss their menstrual cycle explicitly.
Adjusting Training Programmes Effectively
Creating flexible, adaptable training programmes based on the menstrual cycle can significantly enhance a client’s performance and comfort. Here’s how you can structure these effectively:
Week 1 (Early Follicular/Menstrual):
- Moderate intensity: sessions may be shorter if energy is low.
- Incorporate gentle aerobic exercises, light strength training, stretching, yoga and mobility work.
- Monitor closely, adapting if menstrual symptoms like cramps or fatigue become prominent.
Week 2 (Late Follicular):
- Increase intensity gradually, capitalising on rising energy and improved muscle recovery.
- Ideal for strength gains, HIIT workouts and heavy lifting.
- Plan for progressive overload and high-volume training sessions during this period.
Week 3 (Ovulatory):
- Balance higher intensity training with exercises focusing on joint stability and injury prevention.
- If including plyometrics, do so carefully, keeping an eye on form and execution.
- Adjust intensity based on client feedback, considering potential joint laxity.
Week 4 (Luteal):
- Gradually reduce intensity and volume.
- Prioritise low-intensity steady-state (LISS) cardio, Pilates, gentle strength circuits and recovery sessions.
- Emphasise flexibility, mobility and relaxation exercises to ease physical and psychological stress.
- Monitor hydration and nutritional intake closely, adapting to manage bloating and discomfort.
Hormonal Contraceptives and Performance
Hormonal contraceptives alter natural hormonal rhythms, affecting performance in varying ways. Some women may experience better consistency, while others could see slight decreases in strength adaptations or increased fatigue. Keep an open dialogue here, encouraging clients to observe and report any noticeable differences in training outcomes without pressuring them for details.
Common Myths and Misconceptions
Let’s bust some myths quickly:
- Not every woman experiences changes in performance.
- Menstrual cycles don’t universally mean reduced performance; some phases can actually enhance performance.
- Not all women suffer significant discomfort or decreases in motivation.
Every individual is unique and therefore you always need to adapt your approach accordingly.
Key Takeaways and Action Points
Understanding the menstrual cycle can transform how you coach your female clients. Start by encouraging them to track their cycles, whether through apps, journals or regular check-ins. This way both you and your client can notice patterns in performance, recovery and energy levels. Use this information to adjust training: schedule higher-intensity work during the follicular and ovulatory phases, incorporate joint stability strategies around ovulation, and programme more recovery-based sessions during the luteal phase.
Communication is just as important. Keep conversations open, respectful and client-led. Ask general questions to gauge how they’re feeling and use their responses to tailor your sessions without overstepping. Every client is different, so flexibility in your approach will give you and your client the greatest success. Remember, there’s no one-size-fits-all formula here.
By applying these principles, you’ll build trust, deliver more effective programmes and support your clients in feeling stronger, healthier and more in control of their fitness journey.
References
- Dudek, S., Koziak, W., Kornacka, A., Bętkowska, A., Makieła, M., Dudek, W., Szostak, K., Tomaka, R., & Byra, A. (2025). The Impact of the Menstrual Cycle on Sports Performance: A Narrative Review. Quality in Sport, 39. Click here to review this research article.
- McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., & Hicks, K. M. (2020). The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Medicine, 50(10), 1813–1827. Click here to review this research article.
- Elliott-Sale, K. J., McNulty, K. L., Ansdell, P., Goodall, S., Hicks, K. M., Thomas, K., Swinton, P. A., & Dolan, E. (2020). The Effects of Oral Contraceptives on Exercise Performance in Women: A Systematic Review and Meta-analysis. Sports Medicine, 50(10), 1785–1812. Click here to review this research article.
- Ihalainen, J. K., Takalo, S., Mjøsund, K., Solli, G. S., Valtonen, M., Kokkonen, M., Hackney, A. C., & Mikkonen, R. S. (2024). Self-Reported Performance and Hormonal-Cycle-Related Symptoms in Competitive Female Athletes. Women in Sport & Physical Activity Journal, 32(1). Click here to review this research article.
- Smith, E. S., Weakley, J., McKay, A. K. A., et al. (2024). Minimal influence of the menstrual cycle or hormonal contraceptives on performance in female rugby league athletes. European Journal of Sport Science, 24(8), 1067–1078. Click here to review this research article.
Launch Your Fitness Career in Women’s Health
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