The Hidden Connection Between Menstruation and Fitness

For many women, tackling the discomforts of their menstrual cycle often involves hitting the gym. Working out can be an empowering way to combat cramps, fatigue, and bloating. Yet, new insights reveal that not all workout strategies are created equal when it comes to timing with your cycle.

Are You Overtraining During Your Cycle?

After a recent assessment at lifestyle clinic Prologue, I uncovered some surprising truths about how my consistent exercise routine could be doing more harm than good. While it’s great to see a healthy balance in body fat and muscle mass, the real concern arises during specific phases of my menstrual cycle.

As Jodie Ang, a dietician at Prologue, explains: "The days leading up to your period, especially entering the luteal phase, often bring feelings of exhaustion. Engaging in high-intensity workouts during this time can amplify physical stress, causing your cortisol levels to spike just as your hormone levels of estrogen and progesterone peak. This period can hinder muscle growth and even promote fat storage."

Optimize Your Workout Routine with Cyclical Awareness

Jodie further advises, "During the luteal phase, you might consider reducing workout intensity and focusing on lower-impact activities. After this phase, as energy levels naturally rise, it's the perfect time to ramp up your workouts and increase your calorie intake to support muscle growth."

Personalize Your Fitness Journey

It’s essential to acknowledge that every woman's body is unique. Cycle length and regularity vary significantly, and tracking these changes with an app can provide valuable insights. Reflecting on how my energy levels and symptoms change throughout my cycle has taught me to listen to my body more closely.

Embracing Change for Better Health

Adjusting my rigid workout routine was a challenge, but it ultimately helped me cultivate a healthier relationship with my body. Questions like 'How tired am I feeling?' and 'Where am I in my cycle?' became tools for self-care instead of self-criticism. Instead of obsessing over calorie counts, I learned to show myself grace and adapt to my body's needs.