Throughout my journey as a female lifter in the weight room, I’ve experienced the ups and downs of training. I’ve asked myself this question frequently, “why am I so weak today?” This question arose in many different phases of my life: when I was doing crossfit, competing in powerlifting, and even as I began coaching high school powerlifting. In my first year as a coach, many of our female athletes came up to me with that same question. They too were confused as to why there were days where they could barely lift a weight that they could easily rep out the week before. Once I began to learn about the impact of the menstrual cycle on performance, I was finally able to answer that recurring question.
Build Understanding
The menstrual cycle is divided into two main phases: follicular and luteal. During each phase, estrogen and progesterone hormone levels change which can affect energy levels, strength, and recovery. The follicular phase is characterized by an increase in estrogen, contributing to feeling stronger, more energized, and more confident (Handy et al., 2022). With more energy and strength, athletes can experience enhanced performance and should increase the intensity of their training. At the end of the follicular phase, ovulation occurs during which the levels of estrogen, energy, and strength peak. These conditions can lead to hitting personal records and feeling more motivated to push oneself through an intense workout (Kissow et al., 2022).
In one study conducted by Rodrigues, Correira, and Wharton (2019), it was found that the one maximal repetition (1RM) for the leg press was around 248 kg during the mid-follicular phase and around 220 kg during the late luteal phase (Rodrigues et al., 2019). This suggests that women are more likely to experience peak muscle strength during the follicular phase, which would be the optimal time to train harder and increase resistance loads.
In contrast, the luteal phase brings an increase in progesterone and a decrease in estrogen, typically causing fatigue, mood swings, and bloating (De Fatima Massulo et al., 2023). With these symptoms, many female athletes may often experience negatively-impacted performance. Many of them may find themselves asking why they feel weaker or less focused during training sessions. It is important to remember that this phenomenon is natural and occurs to many female lifters.
Hopefully, understanding that fluctuations in strength, energy, and endurance is normal can help alleviate some of the frustrations that athletes may feel when their performance doesn’t align with their expectations.
Navigating the Conversation
As a female coach, I have noticed that having discussions about the menstrual cycle and its effects on performance is crucial. Every female’s cycle and symptoms vary, and so I would like to encourage female athletes to track their cycles and adjust their training intensity based on how their body feels. On days when the energy is not there, focusing more on technique and adjusting the load can be more effective than pushing through fatigue during the luteal phase. Ultimately, learning how to be more conscious of their cycle and how their body is feeling can lead to higher performance and prevent injury.
Navigating these conversations can be difficult for some coaches as menstrual cycles can be a very private matter. First and foremost – do not overstep, and respect professional and ethical boundaries.
For coaches who are struggling to have open communication with their athletes on this particular topic, I would encourage them to start by forming a solid relationship with their female athletes. Without trust, it will be very difficult for female athletes to comfortably talk about the conditions that their bodies are experiencing. Once trust and bonds are formed, remind your athletes that the door is open for conversation, should they have questions. Let them know that you, as the coach, are available to provide guidance on how the menstrual cycle can affect training and how to maximize training through the different phases of the menstrual cycle. Once the door is opened, the athlete should be the one to initiate any one-on-one conversations about their unique experience of training throughout their menstrual cycle.
Moving Forward
In the end, the journey of strength training is more than just lifting weights; it’s about understanding the relationship between the body, mind, and performance. With a better understanding of how their menstrual cycle impacts their training, athletes can show themselves more grace and patience through the frustrations. Instead of viewing fluctuations in numbers as failures, athletes can understand that it’s a natural part of the process. This mindset can foster resilience and allow athletes to cultivate a more informed, empowered, and compassionate approach to their athletic journey.
References
- De Fatima Massulo, J., Antonio do Nascimento, M., Carvalho de Sá Nolêto, D., Da Silva Soares, E., De Sá Oliveira Lima, G., Pereira da Silva, L., Gabriel Dias Coêlho, P., Lima Nolêto, V., Gomes Silva, A., & Dos S. Lourenço, B. (2023). Influence of the phases of the menstrual cycle on strength capacity in resistance training. International Seven Journal of Health Research, 2(2), 67–77. https://doi.org/10.56238/isevjhv2n2-002
- Handy, A. B., Greenfield, S. F., Yonkers, K. A., & Payne, L. A. (2022). Psychiatric symptoms across the menstrual cycle in adult women: A comprehensive review. Harvard Review of Psychiatry, 30(2), 100–117. https://doi.org/10.1097/hrp.0000000000000329
- Kissow, J., Jacobsen, K. J., Gunnarsson, T. P., Jessen, S., & Hostrup, M. (2022). Effects of follicular and luteal phase-based menstrual cycle resistance training on muscle strength and mass. Sports Medicine, 52(12), 2813–2819. https://doi.org/10.1007/s40279-022-01679-y
- Rodrigues, P., Correira, M. de A., & Wharton, L. (2019). Effect of Menstrual Cycle on Muscle Strength. Journal of Exercise Physiology Online, 22(5), 89–96.
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