At a glance:
- Estrogen protects muscle cells and promotes recovery—its levels directly affect how effective your training is.
- During the follicular phase (days 1–14 of the cycle), women are best prepared for intense strength and interval training.
- During menopause, regular strength training is the most effective way to protect muscle mass and bone density.
- ACSM recommends at least 150 minutes of aerobic activity and two strength training sessions per week for all adult women.
Women’s hormones shape how the body responds to training, how quickly it recovers and its body composition—and these patterns change throughout life. To understand how estrogen, progesterone and other hormones affect training, it helps to consider the entire lifespan: from puberty through pregnancy and breastfeeding to menopause and beyond.
How do women’s hormones affect training capacity?
Estrogen is a key hormone in women’s exercise physiology. It protects muscle cells and has anti-inflammatory effects: estrogen reduces muscle damage caused by training and speeds up muscle fiber repair after exertion (Enns & Tiidus, 2010). Estrogen also affects metabolism by promoting the use of fatty acids for energy and conserving glycogen stores, which is particularly important during endurance training.
Although testosterone levels are much lower in women than in men, this hormone still contributes to muscle growth and strength development—you can read more about its role in Testosterone and training.
Progesterone counterbalances estrogen: it raises body temperature, increases ventilation and may make endurance performance somewhat more challenging during the luteal phase (Oosthuyse & Bosch, 2010).
How do the different phases of the menstrual cycle affect training performance?
The menstrual cycle has two main phases. The follicular phase (approximately days 1–14) is a period of high estrogen levels, during which muscle strength, anaerobic capacity and training tolerance are at their highest. The luteal phase (days 15–28) brings a rise in progesterone, a slight increase in body temperature (up to 0.5 °C) and sometimes greater fatigue.
A systematic review by McNulty et al. (2020), which included 51 studies, found that women’s performance potential is, on average, 1.8% higher during the follicular phase than during the luteal phase. However, individual differences are substantial—keeping a training diary is recommended to track your cycle and your tolerance for different training loads.
During the first days of your cycle, when pain and fatigue may reduce motivation, gentler forms of movement are a good choice. What is functional training? introduces exercises whose training load can be adjusted to suit how you feel.
How do pregnancy and the postpartum period change the hormonal environment?
During pregnancy, relaxin levels rise, loosening the ligaments around the joints—this increases the risk of injury, particularly at the ankles and knees. At the same time, moderate training (walking, swimming, yoga) helps regulate blood sugar and reduce the risk of postpartum depression, as emphasized in the WHO global recommendations on physical activity.
After childbirth, hormone levels gradually return to their previous state. During breastfeeding, prolactin remains high, and estrogen levels may stay low until breastfeeding ends. This means that bone density may temporarily decline, so it is advisable to postpone high-impact training (jumping, sprinting) until later.
How do hormonal changes during menopause affect body composition and training?
During menopause, estrogen levels drop sharply, accelerating the loss of muscle mass and bone density. Studies show that women lose up to 1–2% of their muscle mass per year around menopause (Maltais et al., 2009). This is precisely why regular strength training during menopause is one of the most important interventions for supporting muscles, bones and mood.
The decline in estrogen also shifts fat distribution from the thighs to the abdomen, where visceral fat is more metabolically active and increases cardiovascular risks. Fat burning and training explains why combining endurance and strength training is the most effective strategy here (Enns & Tiidus, 2010).
The principles of progressive overload—which apply equally during menopause—are clearly explained in the free mini online course, which shows you how to increase your training load step by step.
What are the evidence-based recommendations for women at different stages of life?
The American College of Sports Medicine (ACSM, 2018) recommends the following for adult women:
– at least 150 minutes of moderate-intensity aerobic activity per week (or 75 minutes of vigorous activity),
– at least 2 strength training sessions per week, targeting the major muscle groups (squats, deadlifts, bench presses),
– additional balance exercises for those over 65 to prevent falls.
For women after menopause, ACSM places particular emphasis on resistance training: to slow muscle fiber atrophy, prioritize exercises that engage major muscle groups and involve movement at several joints at once.
References
- Enns DL, Tiidus PM (2010). The influence of estrogen on skeletal muscle: sex matters. Sports Med. 40(1):41–58. PMID: 20726622
- Oosthuyse T, Bosch AN (2010). The effect of the menstrual cycle on exercise metabolism: implications for exercise performance in eumenorrhoeic women. Sports Med. 40(3):207–227. PMID: 20364874
- McNulty KL, Elliott-Sale KJ, Dolan E, et al. (2020). The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports Med. 50(10):1813–1827. PMID: 31677133
- Maltais ML, Desroches J, Dionne IJ (2009). Changes in muscle mass and strength after menopause. J Musculoskelet Neuronal Interact. 9(4):186–197. PMID: 19584520
- American College of Sports Medicine (ACSM) (2018). ACSM’s Guidelines for Exercise Testing and Prescription. 10th ed. Wolters Kluwer.
Frequently asked questions
Should you reduce your training intensity during your menstrual cycle?
Not necessarily. During the follicular phase (the first half of the cycle), many women can train more intensely than usual. During the luteal phase and the first days of your cycle, listen to your body and reduce your training load if needed – but taking a break is not automatically necessary.
When is the best time for strength training during the menstrual cycle?
Research suggests that the follicular phase (approximately days 1–14) is the optimal time to schedule intense strength and speed training, as estrogen levels are highest and muscles have a greater capacity for recovery (McNulty et al., 2020).
Does training affect menstrual cycle regularity?
Moderate training does not disrupt your cycle. However, excessively intense training combined with inadequate calorie intake can cause amenorrhea (the absence of menstrual periods) – known in sports medicine as the ‘female athlete triad’. If you are concerned, consult a doctor.
How can your diet support hormonal health while you train?
Adequate intake of calories, healthy fats (omega-3) and protein is the foundation of hormonal balance. Consuming too few calories can lower estrogen levels. If you train regularly, it is also important to get enough iron in your diet, especially during menstrual bleeding.
Does hormone replacement therapy (HRT) improve training results during menopause?
HRT may help preserve muscle mass and bone density during menopause and reduce the barriers to training caused by hot flashes. However, HRT is a medical decision that requires an individual assessment with your doctor – training itself is an effective and safe alternative strategy.
Come and train! ArtGym
