The best way to Train Throughout Menstrual Cycle Phases


There are days when you can get through a HIIT workout with ease and then again days when you don’t want to take off your bathrobe. Once you understand your cycle, you can no longer view your period as a burden and reap the physical and emotional benefits.

Find out how to plan your workouts to maximize those hormonal boosts and learn when it is best to focus on rest and recovery.

Breakdown of menstrual cycle phases

Menstrual phase

What happens in the body

Your cycle starts on the first day of your period. The lining of the uterus is shed through the vagina, releasing blood, mucus, and tissue. Symptoms such as cramps, gas, headaches, and mood swings can be yours. additionally challenge Fitness motivation.

Yoga poses for cramp relief

Are you getting cramps? Try simple yoga poses like the child, cat-cow, and savasana pose to help ease the pain.

You may feel tired or lethargic and need more rest than usual. This is a great opportunity to cancel plans, stay home, and sign up your mindfulness diary. Hire a few Goals for you that you can achieve during the follicle stage. Remember, this is not the time to stress out about setting a new PR (Personal Record). The goal of exercising during your period should be to stay active and listen to your body.

What to wear

Whether you prefer tampons, sanitary towels, menstrual cups, period underwear, adidas Techfit Period Proof Tights, or a combination of these, there are many ways to feel comfortable during menstruation.

Your training

Follicular phase

What happens in the body

Your period is over and now your pituitary gland secretes follicle-stimulating hormone (FSH), which stimulates the ovaries to produce eggs. Your estrogen and testosterone levels will rise, which could keep you energized and improve your mood.

You will feel more social and confident than testosterone stimulates your libido. Now is the time to take the initiative and focus on achieving goals.

Around day 14, at the end of the follicular phase, an egg is released from a follicle in your ovary. At this point the estrogen and testosterone peaks will make you feel more confident. Enjoy it!

Your training

Luteal phase

What happens in the body

Your body begins to relax after the peak of the follicular and ovulatory phases. After the first few days, your estrogen and testosterone production decrease and your body increases progesterone levels.

Focus on a healthy, balanced nutrition now and increase your serotonin levels by staying active. As you step into the second part of this phase, you may notice your skin becoming oily or even breaking out, breast tenderness, and mood swings appear. These are all symptoms of PMS or premenstrual syndrome.

Reduce your symptoms

Cut down on caffeine to reduce chest pain, reduce your sugar consumption, and make sure you do drink enough. Also, avoid fatty, processed foods and salt as they increase water retention. Studies show that regular yoga sessions can reduce general symptomsms PMS. (1)

Your training

  • Time to build muscle.
  • Focus on strength training and challenging yoga classes. Research shows that this is when weight training is neededining really pays off. (2)
  • Gradually switch to lighter workouts as you near your upcoming menstrual period.
  • Try it Strong before your period Training in the adidas Training app.

Bring away

The key to staying active during your menstrual cycle phases is understanding what is happening in your body. Every cycle is different; Keep an eye on yours so you can really get the most out of those powerful follicle and ovulation phases, and use the luteal and menstrual phases for healthy eating, recovery, regeneration, and mindfulness. Remember, if you want to keep working your periods, there is no reason you can’t. Just pay attention to how you feel and take a little more time to rest.



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