As a woman, understanding the impact of your menstrual cycle on strength performance can be a valuable tool in optimizing your training and achieving your fitness goals. In this blog post, we'll explore the findings of a recent systematic review and meta-analysis by Niering et al. (2024) and discuss how you can tailor your strength training to your menstrual cycle.

The Impact of Menstrual Cycle Phases on Strength Performance Niering et al. (2024) investigated how different menstrual cycle phases affect female athletes' maximal strength. The researchers examined how maximum strength varied across different menstrual cycle phases. They measured isometric strength (muscle contraction without joint movement), isokinetic strength (muscle contraction with controlled speed of joint movement), and dynamic strength (muscle contraction with joint movement) in each phase. The early follicular phase, which encompasses the menstrual phase and lasts from the first day of menstrual bleeding until around Day 7-10 of the cycle, was used as a baseline for comparison.

Key findings:

• Medium effects were found for isometric maximal strength and minor effects for isokinetic and dynamic maximal strength, favoring the late follicular and ovulation phases.

• The early follicular phase was found to be the least favorable for all types of strength tested.

However, it's essential to interpret these findings cautiously due to the small to moderate effects observed and the methodological issues and variability in the included studies.

Tailoring Your Strength Training to Your Menstrual Cycle

While the research suggests that the menstrual cycle may influence strength performance, the impact is likely small and highly individual. For most women, strictly adhering to cycle-based training recommendations may not provide significant benefits. Instead, focus on listening to your body and adjusting based on your unique experiences and goals.

1. Track your menstrual cycle: Use apps, journals, or calendars to gain insights into how different phases impact your energy levels, mood, and physical symptoms.

2. Listen to your body: Pay attention to how you feel during different phases of your menstrual cycle. If you consistently experience fatigue or discomfort during a specific phase, consider aligning your deload week with that phase. This can help you manage symptoms while still maintaining a consistent training schedule. However, remember that these adjustments may not be necessary for all women, as menstrual experiences vary significantly from person to person.

3. Prioritize consistency: Stick to your established strength training routine as much as possible to support progress and habit formation. If you need to make adjustments due to menstrual symptoms, aim to maintain the overall structure of your program.

4. Optimize performance: If you're a competitive strength athlete looking to maximize your performance, consider planning strength testing or competitions during the late follicular phase, but remember that individual responses may vary.

Conclusion

While the research on menstrual cycle phases and strength performance is intriguing, the impact is likely small and highly individual. By tracking your menstrual cycle, listening to your body, and making minor adjustments when needed, you can harness the power of your menstrual cycle to support your strength training goals. Remember, every woman's experience is unique, and what works for one may not work for another.