Bodybuilding and the menstrual cycle: how to adapt your sessions for better results
Bodybuilding and the menstrual cycle: how to adapt your sessions for better results
Your energy fluctuates, your strength too... and some days, working out seems like mission impossible? It's not in your head: your menstrual cycle actually influences your athletic performance . Rather than fighting against it, why not intelligently adapt your workouts to your hormonal phases ? Here's how to turn your cycle into a true bodybuilding ally .
🔁 1. Follicular phase (D1 to D14): performance boost
Your period starts on day 1, but as soon as it ends, estrogen levels increase. Result:
✅ Better recovery
✅ More strength
✅ Better pain tolerance
Take advantage of this phase to build up your workouts : heavy work, progressing with multi-joint movements (squat, deadlift, hip thrust). This is the perfect time to beat your records !
🌕 2. Ovulation (around day 14): peak power… but watch out for injuries
Around ovulation, you feel physically at your best. However, ligament laxity increases (your joints are more “flexible”), so:
➡️ Longer warm-up
➡️ Maximum concentration on technique
➡️ Avoid poorly controlled explosive movements
🔻 3. Luteal phase (D15 to D28): gradual slowdown
You may experience:
-
Less energy
-
Swelling or water retention
-
Irritability
-
Cravings
Here, we adapt . Reduce the loads, favor shorter circuits, or moderate volume training. Also add gentler sessions: mobility, stretching, yoga… This avoids frustration while maintaining regularity .
🩸 4. During your period: listen to your body
Some women like to exercise during their period, while others prefer to rest. There's no one-size-fits-all rule . If you have the energy, keep it light to moderate. Otherwise, give yourself some rest without feeling guilty: rest is part of the workout .
In summary
Understanding your cycle means listening to yourself and optimizing each session according to your current capabilities . Rather than suffering, you learn to collaborate with your body . And that's when the real results appear.
Finally, you can find other products from the Chogan brand below: