It is time to talk about PMS & Lifting Weights. I program my female athletes training around their Cycles or at least being very cautious during their PMS!I am in constant communication with them and tell them to let me know 2 weeks prior to their cycles begin.  Your body CHANGES  believe it or not.  At least I feel it that way and if I assume all my Nutrition Clients & Athletes feel the same way I do , then both Nutrition & Lifting programs has to be altered accordingly. I am going to explain as best as I can what happens during a cycle and how it effects your mood & performance.

First step, download an app that tracks your cycle. I have Ovia and I love it. I am using my cycle as an example which is about 28 Days long, give and take. Sometime earlier sometimes later depending on my training load , dieting and  if i am cutting weight or trying to get lean. That is for a different blog!

The four main phases of the menstrual cycle are:

• The Menstruation Phase Day 1 – Day 7 & The Follicular phase – Day 1 to Day 14 

 

Menstruation is the first day of your period and for the next two weeks you’re in a low hormone phase. Hormone levels, estrogen and progesterone are fairly low , metabolism, and energy levels begin to balance out again during menstruation. That means  metabolism, mood, and hunger is getting back to normal  from dredging PMS and I start to  feel great with in 3 days.

Follicular phase is where Estrogen starts to rises and peaks slowly. Estrogen strengthens the effect of insulin (the hormone that causes storage of carbohydrates and synthesis of new proteins), meaning carbs are better tolerated and muscle is more easily built at this stage. I feel like I can push myself harder ,  feel more resilient & stronger. I basically feel unstoppable and tolerance pain better. I can go longer on my workouts and get a PR if i am up for it and refuel with a high carbohydrate post-workout meal. I actually always refuel with high quality carbs. Well that is another blog post! Like today , It is 4th day of my cycle and cleaned triple for 85kg/187lbs which is a huge PR for me and trained for 3 hours.

 

• The Ovulation Days 15- 21

I dont know when you’ll ovulate, but it’s likely somewhere around day 14, at least for me. Estrogen levels peak just before ovulation, meaning a rise in insulin sensitivity, carbohydrate metabolism and strength/power. So, this would be the perfect time to fuel up and go for a PR.  But it is obviously how you feel and always listen your body before you attempt for a PR during this stage. Warming up is very important regardless which stage your cycle is in but around ovulation days,  it is even more important to get a good dynamic stretching and warming up those muscles & joints because my joints starts to feel like jello and I am very careful going heavy during this phase because estrogen hormones rises quickly as the days goes by and makes joints and ligaments more elastic and prone to injury. I start to get fatigue quicker.  I watch my form and if my form starts to deteriorate , I lower my intensity.

NOTE: It was noted in the American Journal of Sports Medicine that anterior crucial ligament injury rates are four to eight times higher during this point in the cycle than in all other phases.

 

• The Luteal phase Days 22nd – 28th 

 

De-load week! You want to throw the towel on your training  and feeling run-down is normal during the five to seven days leading up to your period. Your body retains water, getting bloated, PMS symptoms settling in and  you feel sluggish after The Ovulation phase. I can feel my back starts to tighten up , my muscles are very tired. I pull back all my lifts and intensity. I modify floors lifts with block lifts to prevent straining any muscles , especially back muscles.

Conclusion: Every women is going to feel different. One doesn’t fit all of us. There are no set results  because we are all different. We have different genes , ethnic  background and respond training differently. Some of us delivered babies which makes it even more interesting as far as hormonal balances. As always , Just listen your body , start tracking your cycles and take notes what type of changes you are having. Ultimate goal is to stay healthy and injury free.

 

 

REFERENCES:

• https://fitnessgenes.com/blog/how-your-menstrual-cycle-can-impact-your-training-and-fitness/

• https://www.precisionnutrition.com/fitness-menstrual-health

• https://www.precisionnutrition.com/all-about-estrogens

• https://www.t-nation.com/training/hormone-cycle-and-female-lifters