Should You Change Your Training Around Your Menstrual Cycle? 📅👩

Yeh I know, "I'm a bloke" so what do I know about menstrual cycles. Fair point, and fantastic observational skills from you too 😜 BUT I can assure you I'm not here to lecture you, or pretend I know what it feels like to go through a menstrual cycle.

My advice is purely based on listening and learning from 1,000's of real women I've worked with throughout my 20+ year Personal Training career, as well as some recent 'science-backed' stuff on my Women's Health Coaching Certification with Girls Gone Strong and also some lovely discussions with my great friend and VOFR podcast co-host Katie Bulmer-Cooke.

Trust me yet?

Either way, here's my 2 cents on this super important (and nuanced) subject...

Should Your Workouts Change Around Your Menstrual Cycle?

Short answer: You can exercise at any time in your cycle

Longer answer: You might want to adjust how you train depending on how you feel.

Let’s clear something up too…

There are a LOT of blanket statements about women’s bodies flying around online these days, and if you've ever dared to spend longer than 3 seconds scrolling on social media you'll no doubt have seen a tonne of 'You MUST do this...' or 'NEVER do this...' type statements from some super sexy, very persuasive, fitness influencers.

Your body is unique.

Your cycle is not identical to your friend’s, your sister’s, or anyone you see on Instagram.

And that’s exactly why my 'less sexy, but way more honest' advice matters:

First Step: Know Your Own Body

Before changing anything, start with awareness.

Think of it like keeping a food diary, it’s just data. No judgement. No drama. Just information.

Track:

• Length of your cycle

• Length of your period

• Energy levels

• Mood

• Strength

• Coordination / balance

• Motivation

• Physical symptoms (cramps, bloating, headaches, etc.)

There are loads of apps that make this easy. Use them.

The goal isn’t to obsess. It's simply to understand.

What Might You Notice?

Every woman is different, but some people experience:

🔹 Week Before Period (Late Luteal Phase)

• Lower energy

• Lower mood

• Feeling run down

• Less motivation

• Strength feels slightly reduced

If that’s you, this might not be the week to chase PBs.

Instead, maybe try:

• Lower intensity sessions

• Focus on movement quality

• Mobility work

• Walking

• Slightly lighter weights

• More recovery

Not because you “can’t” train, but because working with your body often feels better than fighting it.

🔹 Early Period

For some women, once their period arrives they actually feel better.

Energy may start climbing again after the first few days.

This can be a great time to:

• Build intensity back up

• Push strength

• Increase training load gradually

Again, this is individual.

Some women sail through every week of their cycle and feel consistent all month. That’s normal too.

The Big Takeaway

You do not need to stop exercising during your cycle.

You do not need to fear training at any point in the month.

But…

If you notice performance dips, mood changes, or lower energy at certain times, that is information, not failure.

It’s not:

• You being weak

• You being inconsistent

• You “falling off track”

It may simply be physiology.

Understanding this helps you:

• Stop beating yourself up

• Train smarter

• Stay consistent long-term

For Most Women, It’s This Simple

You can either:

Option A: Track and periodise your training around your cycle if you enjoy data and structure.

Option B: Just be reactive day-to-day. Turn the dial down slightly when needed. Turn it up when you feel strong.

Both work.

The real skill?

Learning yourself.

Your body is not a problem to fix.

It's something to understand.

And when you do, confidence flows. 💪

Wanna learn more? Listen to out our discussion on this weeks pod...

Any questions, you know where I am.

Good luck!

FRANK

your Personal Trainer / Menstrual Cyclist 🚴