By: Rani Helvey-Byers, PT, DPT, OCS
During a woman’s monthly cycle, the concentrations of hormones will vary significantly. But, what we don’t often realize is that these fluctuations can affect our athletic performance. Two hormones—estrogen and progesterone—play central roles in our energy levels, recovery, and exercise tolerance. Understanding how these hormones shift across the menstrual cycle can help tailor your training for improved performance. In fact, some research shows women who tailor their strength training to their menstrual cycles experience increased strength gains compared to those who do not.1
Below, we’ll break down how each affects your body, then outline how to optimize your workouts through each phase of the cycle.
Estrogen
Estrogen is most dominant during the first half of your cycle (follicular phase). It rises gradually, peaking just before ovulation. It has multiple anabolic (tissue-building) effects that directly support exercise performance.
Key Effects of Estrogen on the Body
Increased muscle protein synthesis – this supports muscle repair, contributing to muscle growth and faster muscle recovery between workouts.2
Enhances glucose uptake and glycogen storage, improving high-intensity exercise capacity.3
Acts as an anti-inflammatory hormone, reducing exercise-induced muscle damage.4
Improves neuromuscular activation, potentially enhancing strength and power output.5
May increase ligamentous laxity, – potentially placing athletes at higher risk for ligamentous injury during peak estrogen times during their cycle, though this has mostly been studied in ACL injury.6
Why This Matters for Training
Because estrogen has anabolic and performance-supporting properties, the late follicular phase and ovulation, which have the highest peaks of estrogen, often feel like “peak performance” days for many athletes.
Progesterone: What It Is and How It Affects Performance
Progesterone rises sharply after ovulation and peaks mid-luteal phase. While essential for reproductive health, it has several catabolic (tissue-breaking or energy-demanding) and thermogenic effects that influence training.
Key Effects of Progesterone on the Body
Increases core body temperature by ~0.3–0.5°C, raising perceived exertion and reducing heat tolerance.7
Shifts metabolism toward fat oxidation and away from glycogen use, reducing high-intensity performance.8
May promote protein breakdown and oppose estrogen’s anabolic actions.9
Increases ventilatory drive, leading to faster breathing during exercise.10
Why This Matters for Training
When progesterone peaks during the mid-luteal phase, many people experience lower energy levels, slower recovery, and reduced high-intensity output. Lower-intensity, technique-focused, and steady-state training often feel more sustainable.
Phase-by-Phase Guide to Training with Your Cycle
Below is a detailed breakdown of each phase:
What the hormones are doing
How it affects exercise performance
How to optimize your training
1. Menstrual Phase (Days 1–5)
1) Hormonal Landscape
Estrogen and progesterone are at their lowest levels.
Inflammatory chemicals are elevated as the uterine lining sheds.
2) Effects on Performance
Many women experience fatigue, cramps, or lower motivation early on.
However, with low progesterone and rising estrogen (toward the end), strength may start to feel more stable.
Lower core temp can support endurance.
3) Training Optimization
Early period: consider prioritizing gentle movement (walking, yoga, mobility, zone 2 cardio).
Later period: consider gradually returning to strength work; you may feel performance start to improve.
Listen to your body—symptoms vary widely.
2. Follicular Phase (Days 6–12)
1) Hormonal Landscape
Estrogen rises steadily.
Progesterone remains very low.
Recovery capacity and energy generally increase.
2) Effects on Performance
High estrogen supports:
Muscle protein synthesis
Faster recovery
Improved force production
Lower perceived exertion
This phase is ideal for strength, speed, and power development.
3) Training Optimization
Prioritize progressive overload, heavy lifting, strength gains.
Include HIIT, plyometrics, sprints, and PR attempts.
Focus on skill acquisition and motor learning—your neuromuscular system is primed.
3. Ovulatory Phase (Days 13–15)
1) Hormonal Landscape
Estrogen peaks.
A brief surge in luteinizing hormone (LH).
Progesterone is still relatively low.
2) Effects on Performance
Strength, power, speed, and coordination may peak.
High estrogen = maximal anabolic support.
Some research suggests slightly increased injury susceptibility due to ligament laxity—this varies widely.
3) Training Optimization
Ideal for max-effort lifts, PR attempts, explosive training, and high-intensity intervals.
Warm up thoroughly and pay attention to movement quality.
4. Luteal Phase (Days 16–28)
1) Hormonal Landscape
Progesterone peaks in the mid-luteal days.
Estrogen is moderately high but overshadowed by progesterone’s effects.
Body temperature rises.
Premenstrual symptoms (PMS) may occur as hormones fall near the end.
2) Effects on Performance
Increased core temperature → faster fatigue, reduced heat tolerance.
More reliance on fat metabolism → harder to sustain high-intensity bursts.
Higher catabolic activity → slower recovery.
Possible decreases in motivation and energy.
3) Training Optimization
Focus on moderate-intensity steady-state cardio, technique work, maintenance strength training, and lower-impact conditioning.
Increase recovery strategies: hydration, nutrition, deloading.
Late luteal phase: consider deload week, gentle movement, or lower volume if symptoms are strong.
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References
Sung, E., Han, A., Hinrichs, T., Vorgerd, M., Manchado, C., & Platen, P. (2014). Effects of follicular versus luteal phase-based strength training in young women. Springerplus, 3, 668. doi:10.1186/2193-1801-3-668
Chidi-Ogbolu N, Baar K. Effect of Estrogen on Musculoskeletal Performance and Injury Risk. Front Physiol. 2019;9. doi:10.3389/fphys.2018.01834
Jia M, Dahlman-Wright K, Gustafsson JÅ. Estrogen receptor alpha and beta in health and disease. Best Practice & Research Clinical Endocrinology & Metabolism. 2015;29(4):557-568. doi:10.1016/j.beem.2015.04.008
Liao ZH, Huang T, Xiao JW, et al. Estrogen signaling effects on muscle-specific immune responses through controlling the recruitment and function of macrophages and T cells. Skelet Muscle. 2019;9:20. doi:10.1186/s13395-019-0205-2
Niering M, Wolf-Belala N, Seifert J, et al. The Influence of Menstrual Cycle Phases on Maximal Strength Performance in Healthy Female Adults: A Systematic Review with Meta-Analysis. Sports. 2024;12(1):31. doi:10.3390/sports12010031
Herzberg SD, Motu’apuaka ML, Lambert W, Fu R, Brady J, Guise JM. The Effect of Menstrual Cycle and Contraceptives on ACL Injuries and Laxity: A Systematic Review and Meta-analysis. Orthop J Sports Med. 2017;5(7):2325967117718781. doi:10.1177/2325967117718781
Baker FC, Siboza F, Fuller A. Temperature regulation in women: Effects of the menstrual cycle. Temperature (Austin). 7(3):226-262. doi:10.1080/23328940.2020.1735927
Devries MC, Hamadeh MJ, Phillips SM, Tarnopolsky MA. Menstrual cycle phase and sex influence muscle glycogen utilization and glucose turnover during moderate-intensity endurance exercise. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 2006;291(4):R1120-R1128. doi:10.1152/ajpregu.00700.2005
Kalkhoff RK. Metabolic effects of progesterone. American Journal of Obstetrics & Gynecology. 1982;142(6):735-738. doi:10.1016/S0002-9378(16)32480-2
Rattley CA, Ansdell P, Burgess L, et al. Ventilation differences in the menstrual cycle: A systematic review and meta-analysis. Respiratory Physiology & Neurobiology. 2025;337:104468. doi:10.1016/j.resp.2025.104468