How to Adjust Your Strength Training Across the Menstrual Cycle
At Aberdeen Peak Hormonal Health PLLC, we believe in working with your body’s natural rhythms—not against them. One powerful way to do this is by adjusting your resistance training throughout your menstrual cycle. Here’s how to match your workouts to each phase for optimal energy, recovery, and results.
🌸 Menstrual Phase (Days 1–5): Listen to Your Body
Hormones: Estrogen and progesterone are low.
Energy: Often lower; you might feel fatigued, crampy, or emotionally off.
Workout Focus:
Gentle movement: light mobility work, stretching, walking, or yoga.
If you feel good, low-to-moderate intensity strength training with lighter weights is fine—think maintenance, not PRs.
Tip: Prioritize recovery, hydration, and good nutrition.
🌿 Follicular Phase (Days 6–14): Time to Build
Hormones: Estrogen is rising, testosterone increases—your body is primed for gains!
Energy: High—feel more motivated, strong, and focused.
Workout Focus:
Heavier compound lifts (squats, deadlifts, presses).
Progressive overload: gradually increase weight, reps, or sets.
Push for strength goals: aim for 4-6 rep ranges or 70-85% of your 1RM.
Tip: This is the time for progression and challenge—schedule your hardest strength sessions here.
🌞 Ovulatory Phase (Around Day 14): Peak Power
Hormones: Estrogen peaks, testosterone is high.
Energy: Feels like a superwoman—strong, energetic, and confident.
Workout Focus:
Maximize performance: go for PRs, higher weight, or intensity.
Incorporate power moves: Olympic lifts, jumps, sprints, or high-intensity circuits.
Tip: Be mindful of form, as higher estrogen may increase joint laxity (more risk of injury).
🍂 Luteal Phase (Days 15–28): Maintain & Manage Fatigue
Hormones: Progesterone rises, estrogen falls post-ovulation.
Energy: Starts high, then dips—watch for PMS, bloating, and fatigue.
Workout Focus:
Moderate-intensity strength training: 8-12 reps, slightly lighter weights.
Reduce volume if needed: fewer sets, slower pace.
Focus on form, stability, and mind-muscle connection.
Incorporate mobility, breathwork, and stress-relieving activities.
Tip: Listen to your body—if PMS hits hard, it’s okay to dial back.
🏋️♀️ PR: Personal Record
This is your best performance for a specific lift or workout.
For example, if the heaviest you’ve ever deadlifted is 150 pounds, that’s your PR.
It’s a way to track progress and celebrate wins in the gym!
💪 1RM: One-Rep Max
This stands for One Repetition Maximum—the maximum weight you can lift once with good form.
For example, if you can squat 100 pounds once, but can’t lift 105 pounds, your 1RM is 100 pounds.
🏋️♀️ How They’re Used:
PR is your personal best—it could be for any rep range (1RM, 5 reps, 10 reps, etc.).
1RM is specifically the heaviest you can lift one time.
🏋️♀️ Why They Matter in Your Cycle:
In your follicular and ovulatory phases (when you feel stronger), you’re more likely to set PRs or increase your 1RM.
In your menstrual or late luteal phases, you might feel weaker—and that’s totally normal! It’s okay if you can’t hit a PR every time you train
💡 Final Takeaways:
✅ Your cycle is your superpower—adapt your workouts, don’t force them.
✅ Progressive overload during the follicular and ovulatory phases.
✅ Deload and recover during the menstrual and late luteal phases.
✅ Consistency matters—even gentle movement counts.
If your periods feel unpredictable or you struggle with energy dips, let’s chat! At Aberdeen Peak Hormonal Health PLLC, we help women in Grays Harbor find hormonal balance, lose weight, and feel stronger than ever.
Want personalized support? Book a hormone health consult today!
📍 Serving women in Aberdeen, WA, and surrounding areas.
