Phases Of The Female Cycle

Women have a unique, 28-day hormonal cycle, unlike men, who operate on a 24-hour hormonal cycle. Because of this, our hormone levels, needs, energy levels, and mood change over the course of about a month rather than cycling over in a single day. These changes not only effect our everyday life, but also have an effect on our athletic performance during each phase of our cycle. There are four phases of the female cycle: Menstruation, Follicular, Ovulation, Luteal. These four phases can be classified into two broad phases: The Follicular Phase and The Luteal Phase. With each phase, the levels of hormones within your body are changing, which can cause ebbs and flows of your mood and energy throughout your monthly cycle.  

What About Irregular Menstrual Cycles?

Individual cycles can vary in length, but on average are around 28-30 days. However, not everyone has a “regular” menstrual cycle, as some women may have irregular cycles. Signs of irregular menstrual cycles can include periods less than 21 days or more than 35 days apart, bleeding for more than 7 days, bleeding between periods, irregular or missed periods. There are many different factors that could cause a woman’s menstrual cycle to become irregular including stress, hormonal birth control, pregnancy, menopause, PCOS, uterine fibroids, eating disorders, and very low body weight or body fat percentage. Those with an irregular menstrual cycle may find it more difficult to track their cycle and therefore, more difficult to sync their cycle with their lifestyle. If you have an irregular menstrual cycle, it may be worth talking to your doctor or naturopathic endocrinologist to learn how you can regulate your cycle.  

The Follicular Phase

The Follicular Phase is the first half of your cycle, beginning on the first day of your menstrual cycle through ovulation. The average length of The Follicular Phase is 16 days, but can range from 11 to 27 days. During this phase, hormone levels are lower making your body more equipped to perform more intense workouts. Your body is also able to access glycogen more efficiently, making it easier to gain and maintain lean mass during this phase. You will likely notice that you have more energy during your Follicular Phase, feel more creative , have higher productivity levels, and want to be more social and active. The Follicular Phase is typically the best time to focus on higher intensity strength workouts. You may find it easier to hit a new PR and push yourself a little harder during your workouts. During this time, incorporating foods high in iron and omega-3’s will also help to optimize your energy levels and lower inflammation caused by menstruation; try consuming more red meat, shellfish, whole grains, chickpeas, salmon, tuna, nuts, and olive oil during your Follicular Phase.

The Luteal Phase

The Luteal Phase is the second half of your cycle, which begins after ovulation until the start of your next menstrual cycle. The average length for the Luteal Phase is 14 days but can range from 11 to 17 days. During this last half of your cycle, your body is preparing either for your period or pregnancy. As the hormones estrogen and progesterone increase, you may also notice PMS symptoms such as bloating, headaches, fatigue, and mood swings. You may notice that you have less energy during this phase and don’t feel as motivated or productive as you did during your Follicular Phase. Your body can’t access stored energy as easily as it could during the Follicular Phase meaning you are less equipped to build and maintain lean mass and may need to consume additional carbohydrates for fuel, especially before your workouts. You’ll also want to prioritize hydration during this phase as your body’s hydration requirements increase. During the Luteal Phase, you likely won’t want to attempt new PR’s or feel like you have the energy for high intensity workouts. It is perfectly normal to taper your workout intensity back during this phase and incorporate more restorative exercise like walking, yoga, and mobility training, or keep your resistance slightly lighter than normal during strength workouts and focus on dialing in form.

Cycle Tracking

It is important to remember that each women’s cycle is highly individualized and there is not a “one-size-fits-all” schedule for your menstrual cycle. Tracking your menstrual cycle can be a great tool to help optimize your lifestyle in alignment with your cycle. Therefore I highly recommend tracking your cycle using an app such as Natural Cycles or Flo so you can learn how to tune into how your body responds during each phase of your cycle. After all, nobody knows your body better than you do.