Optimizing female athlete performance: the role of menstrual cycle in training

Understanding the menstrual cycle and female athletic performance

The impact of the menstrual cycle on sports performance and training adaptations in female athletes is gaining increasing attention. It is often suggested that women should adjust their training based on the different phases of their cycle to optimize performance and improve strength adaptations. But what does the science really say?

A 2023 systematic review found no strong evidence that the menstrual cycle significantly affects acute strength performance or long-term adaptations to resistance training. Sports physiologist and researcher Asker Jeukendrup has also addressed this important but under-researched topic in several blog articles.

The phases of the menstrual cycle

The menstrual cycle consists of different phases: the follicular phase, ovulation, and the luteal phase. Each phase involves hormonal fluctuations that can potentially influence an athlete’s physical capabilities and mental state.

• Follicular Phase (Days 1–14): Begins on the first day of menstruation and lasts until ovulation. Characterized by rising estrogen levels, which may support muscle strength and recovery.
• Ovulation (Around Day 14) Occurs mid-cycle and is marked by a peak in estrogen levels. Some athletes report higher energy and strength, making this an ideal time for intense training. Testosterone levels also rise slightly, which could theoretically enhance strength gains. However, the estrogen surge can reduce joint stability, leading to greater ligament laxity and decreased neuromuscular control, which may increase the risk of injuries.
• Luteal Phase (Days 15–28) Follows ovulation and is dominated by rising progesterone levels. Some athletes may experience fatigue, reduced endurance, and lower motivation, which might require adjustments in training intensity. Estrogen levels gradually decline.

Adapting training to the menstrual cycle

While these hormonal fluctuations may have physiological effects, current scientific literature does not support the idea that menstrual cycle phases have a significant impact on strength performance or muscle adaptations.

Some studies suggest that resistance training in the follicular phase could be more effective for muscle growth, but these findings are inconsistent and often methodologically flawed.

However, subjective symptoms such as fatigue, reduced motivation, or muscle soreness can vary across the cycle. In such cases, it may still be beneficial to adjust training on an individual basis.

Practical tips for female athletes and their coaches

To effectively integrate menstrual cycle awareness into training, female athletes should:

1. Track their training and symptoms to identify patterns in performance and energy levels.
2. Focus on consistent, progressive overload in strength training rather than adjusting training solely based on the cycle.
3. Acknowledge individual differences, but avoid blindly modifying workouts without clear reasoning. Pay attention to physical and emotional signals, communicate with coaches, and adjust training if needed.

Although the menstrual cycle involves hormonal fluctuations, there is no strong scientific evidence supporting cycle-based strength training for improved performance or muscle growth. A personalized approach, considering individual needs and symptoms, is far more effective than rigid, phase-based training programs.