Adapting Your Sports Routine to Your Menstrual Cycle: Tips to Make the Most Out of Every Workout

As a woman, your body and hormones go through drastic changes each month, which can affect your performance in any number of sports. Adapting your sports routine to the ups and downs of your menstrual cycle can help you make the most of your workouts, even when your body is feeling its worst.

Maximizing your Workouts During Your Period

The days leading up to and during your period are prime time for exercise. During this time, you may find that you have higher levels of energy and endurance. It is also thought that during your period your pain tolerance is higher, which can be helpful when you are pushing yourself to the limit. Now may be a good time to increase the intensity of your workouts. Take advantage of your increased stamina and strength by challenging yourself with a new routine or increasing the weight you use in your strength training.

Optimizing Exercise Around Hormonal Changes

As your menstrual cycle progresses, your hormone levels will fluctuate. These hormone changes can potentially have an impact on your workout performance. It’s important to understand how your hormones affect your body so you can adjust your routine accordingly. During the follicular phase (i.e. the first half of your cycle) your estrogen levels are high, which can lead to an increase in energy and an enhanced response to stress. This is when you may find yourself at your peak performance.

On the other hand, during the luteal phase (the second half of your cycle), your progesterone levels increase, which can cause you to become lethargic and less motivated to work out. It is important to recognize when your body is in this phase and adjust your routine accordingly. You may find it helpful to modify your workouts to account for the decrease in energy.

Keeping Up with Your Routine During PMS

Premenstrual syndrome (PMS) is a natural side effect of having a menstrual cycle. Symptoms like fatigue, irritability, and mood swings are all common PMS symptoms. Exercise is one of the best ways to manage PMS symptoms, but it can be difficult to stay motivated when you’re feeling down. Take the time to listen to your body and adjust your routine accordingly. If you’re feeling especially sluggish, try doing low-intensity activities such as walking or stretching.

Different Strategies for Different Cycles

Every woman’s body is different and responds differently to the same routine. It is important to experiment and find what works best for you. Some women may find that they have more energy and better performance during their period. Others may find that their PMS symptoms are worse during this time. Still others may find that their performance is more consistent throughout their cycle. Take the time to track your workouts and monitor your performance to determine what works best for you.

Understanding Your Unique Needs for Your Workouts

Adapting your sports routine to your menstrual cycle can help you make the most of every workout. It is important to stay in tune with your body and to recognize when your hormones are causing a change in performance. Listen to your body and experiment with different routines to determine what works best for you. With a bit of trial and error, you can optimize your routine to make the most out of every workout.

Adapting your sports routine to your menstrual cycle requires a bit of trial and error. However, with a bit of experimentation and understanding of your body’s changes, you can make the most of every workout. Listening to your body and recognizing the hormonal changes you experience can help you determine the best routine for you.

Sources

• Gladwell, V.F. (2020) Adapting Your Sports Routine to Your Menstrual Cycle: Tips to Make the Most Out of Every Workout,” Harvard Health Publishing
• Schreiber, C. (2019) “Adapting Your Workouts Around Your Menstrual Cycle,” Women’s Health Magazine
• Chapman, D. (2021) “Exercising with Your Menstrual Cycle,” Shape Magazine