Throughout the menstrual cycle, female hormone levels are in constant flux. These shifts don’t just influence mood or skin, they can also impact cardiovascular, respiratory, thermal, and metabolic functions, all of which play a role in exercise performance.

Oestrogen is the performance friendly hormone here and it supports glycogen storage, acts as an antioxidant, helps protect muscles from exercise induced damage, reduces inflammation, and even boosts nerve activation for voluntary muscle control. Naturally, exercise performance often improves during phases when oestrogen is higher, such as the late follicular and ovulatory phases.

Progesterone, on the other hand, tends to counteract some of oestrogen’s benefits. This is why, when progesterone levels are low and oestrogen is high, performance can feel at its peak. (Physiopedia.2024).

Understanding these hormonal shifts is key. By aligning your workouts with the natural rhythm of your cycle, you can manage discomfort more effectively, reduce the risk of overtraining, and make the most of the phases when your body is primed for performance. This is where cycle tracking comes into play. Let's look at how your workouts can shift to match the rhythm of your hormones.

Different phases and appropriate physical activities:

● Menstrual phase (Days 1–5)

Oestrogen and progesterone are at their lowest. Energy levels vary. Some feel fatigued, while others find activity easier than in the premenstrual week. During this phase:

● Follicular phase (Days 6–14) Oestrogen rises sharply, boosting mood, strength, and endurance. This is an ideal time for more intense workouts. During this phase is advised to

● Ovulation & Early Luteal phase (Days 15–21) Oestrogen peaks at ovulation, then falls as progesterone rises. Some may feel a dip in energy or increased sluggishness, though exercise can still elevate mood. Morning workouts may be more effective if afternoon fatigue sets in.

● Late Luteal phase (Days 22–28) Both oestrogen and progesterone decline. PMS symptoms like bloating, irritability, or low motivation may appear. Gentle, restorative activities can help ease symptoms. Some prefer rest during these days.

By learning to train with your cycle instead of against it, you'll discover that your hormones aren't hurdles. Actually they are predictable guidelines. Understanding and tracking them allows you to enhance your well-being.