The Myth of “Training Less During Your Cycle”
For years, women have been told to scale back training during their menstrual cycle, skip the hard sessions, avoid heavy lifts, and “just listen to your body” (often interpreted as backing off).
But here’s the truth: training less during your cycle isn’t always necessary and for many women, it’s not even helpful.
At APEX PWR, we work with women of all ages and athletic backgrounds. And while hormone fluctuations are real, they don’t have to limit your strength, progress, or consistency.
Let’s bust this myth and replace it with science-backed strategies that help you train smarter, not smaller.
🩸 Understanding Your Cycle: The Basics
The average menstrual cycle is 28 days, broken into four main phases:
- Menstrual (Days 1–5)
Your period. Hormones like estrogen and progesterone are at their lowest. - Follicular (Days 6–14)
Estrogen begins to rise. You’ll likely feel more energetic, stronger, and sharper. - Ovulation (Around Day 14)
Estrogen peaks, and testosterone spikes this is your prime time for strength and power. - Luteal (Days 15–28)
Progesterone rises, and energy may dip. PMS symptoms can emerge here.
Understanding this rhythm helps you adapt and not avoid training throughout your month.
🚫 Myth: “You Shouldn’t Train Hard on Your Period”
Many women are told they’re too fragile, moody, or weak to push themselves during menstruation.
✅ Reality: You can train hard on your period
Most women experience no physical limitation to lifting, running, or high-intensity work during menstruation. In fact, low hormone levels during this phase often make recovery and strength performance more efficient.
A 2020 review in Sports Medicine noted: “For many women, the early follicular phase may be an ideal time to emphasize strength or high-intensity sessions.”
Tip: Track how you feel. Some women love training on Day 1; others prefer lighter mobility work for a few days. There’s no one-size-fits-all, but don’t assume you have to back off.
📈 Performance Peaks You Might Be Missing
🌟 Follicular & Ovulation = Powerhouse Phases
During this window (Days 6–16), rising estrogen and testosterone support:
- Higher energy
- Faster recovery
- Greater motivation
- Strength & hypertrophy gains
This is a great time to:
- Hit PRs
- Tackle intense conditioning
- Start a new strength phase
- Push your progressive overload
At APEX PWR, we often align heavier training weeks with this hormonal sweet spot when possible and especially for women who’ve been plateaued or under-fueled.
🧘 Late-Luteal Phase: Not a Weakness, Just a Shift
Right before your period, it’s normal to feel:
- Increased fatigue or bloating
- Slower recovery
- Lower motivation or coordination
- Cravings and disrupted sleep
But that doesn’t mean you’re broken or that you should stop moving.
Instead of “taking it easy,” try:
- Longer warmups
- Dialed-in recovery nutrition
- Focused mobility, core, or tempo work
- Listening to energy fluctuations without fear
🔁 Why This Myth Persists
Historically, training programs have been built around male physiology and with little research or personalization for the female cycle. But today, more women (and smart coaches) are learning how to train with their bodies, not against them.
You don’t need to:
- Cancel your workouts
- Avoid high intensity
- Fear strength training during your cycle
What you need is awareness + flexibility.
✅ What You Can Do Instead
- Track your cycle with apps like Clue, FitrWoman, or TrainingPeaks
- Journal energy & mood for 2–3 months to find patterns
- Match training to phases, but don’t fear fluctuation
- Fuel for your hormones especially in the luteal phase when metabolism increases slightly
- Talk to your coach about adjusting intensity and not skipping it
💬 Final Word: You’re Not Fragile, You’re Adaptive
Your body is powerful every day of the month.
Some days that power looks like heavy squats. Other days it’s a walk, a yoga session, or a PR in patience.
But don’t let outdated advice keep you on the sidelines or make you doubt your strength.
At APEX PWR, we believe strength isn’t just hormonal and it’s habitual.
💪 Want to Learn How to Train With Your Cycle?
We offer:
- 📅 Female fitness for female athletes and active women
- 🥗 Nutrition coaching to support hormone balance
- 🏋️♀️ Personal training tailored to your goals, phase, and lifestyle
- 💬 Conversations that empower not restrict your fitness journey
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