The Menstrual Cycle is more than just a monthly occurrence - it's a powerful rhythm that influences everything from energy levels to mood, strength, and endurance. Understanding these four phases can help you optimise your workouts, self care, and overall well-being. 💌
The average menstrual cycle occurs every 28 to 32 days, with day 1 of your menstrual cycle considered to be the first day of bleeding.
Phase 1: The Menstrual Phase (typically days 1-5)
This phase marks the start of your cycle, beginning on the first day of bleeding. Hormones like oestrogen and progesterone drop, which can leave you feeling fatigued and craving rest.
- How you might feel: Lower energy, a need for extra recovery time, and possible cramps or discomfort.
- Best activities: Gentle movement like walking, yoga, and light exercise can help ease tension and support circulation.
Phase 2: The Follicular Phase (typically days 1-13, includes menstrual phase)
As your period ends, oestrogen levels begin to rise, bringing a boot in energy and motivation. The hormone Follicle Stimulating Hormone (FSH) is also at work, stimulating egg development in preparation for ovulation
- How you might feel: Increased stamina, motivation, and mental clarity.
- Best activities: Strength training, HIIT workouts, and endurance-based exercises.
Phase 3: Ovulation (typically days 13-15)
Ovulation is when a mature egg is released, and you might feel at your physical and mental peak. Oestrogen and testosterone are at their highest levels, leading to improved mood, focus and strength.
- How you might feel: Energised, confident, and strong.
- Best activities: Intense workouts, competitive training, and high-performance exercise.
Phase 4: The Luteal phase (typically days 16-28)
Following ovulation, progesterone levels rise, preparing the body for potential pregnancy. If fertilisation doesn't occur, hormone levels drop, leading to premenstrual symptoms like bloating, mood changes, and fatigue.
- How you might feel: Less energy, possible mood swings, and a greater need for self-care.
- Best activities: Moderate-intensity workouts, yoga, pilates, and low-impact movement.
Understanding your cycle for optimal performance:
Knowing where you are in your menstrual cycle can help you tailor your fitness routine to your body's natural rhythms. Whether you're training competitively or simply staying active, being in sync with your cycle allows you to listen to your body and make the most out of every phase.
About the Author
Chae Calder is a naturopath and the director of The Wellness Emporium in Burleigh Heads. With over seven years of experience in naturopathy, Chae specialises in gut health, skin conditions, and women's wellbeing. Passionate about holistic well-being, Chae integrates evidence-based naturopathic care with a personalised approach to help her individuals optimise their health and performance. Find out more here.