The female cycle and weight training

Fitness studios are particularly popular with many female athletes, as the wide range of sports and training options available today can fulfill almost any training goal. However, unlike men, women's hormones have a significant impact on their training performance and motivation, since menstrual discomfort can severely affect a woman's body. Below, we will examine the different menstrual cycles in more detail and explain how the various phases of menstruation can influence a woman's athletic ambition and training performance.

The three phases of menstruation

A menstrual cycle consists of three phases and usually lasts 28 days, although there are variations that can range between 23 and 35 days.
1. The menstrual phase:
This phase lasts approximately 4 to 6 days. During menstruation, the endometrium (uterine lining) is shed, with the upper layer (zona functionalis) being expelled and the lower layer (zona basalis) remaining in the uterus so that new tissue can be formed.
2. The proliferation phase:
The proliferative or healing phase refers to the fertile days within the entire menstrual cycle. During this phase, the hormone FSH is released in increased amounts, which is responsible for the maturation of the follicle in the ovary. The follicle contains the egg cell and regulates the estrogen levels in the body. The release of the hormone LH is also triggered by estrogen. LH is the trigger for ovulation, which initiates fertilization.
3. The secretion phase:
The secretory phase is also known as the luteal phase or corpus luteum phase. This phase occurs when fertilization of the egg has not resulted in pregnancy. The corpus luteum phase typically lasts about 13 days, after which menstruation resumes.

What symptoms can occur during menstruation?

To begin with, empirical studies have found no correlation between peak athletic performance and the menstrual cycle. Hormonal fluctuations certainly affect a woman's mental and physical performance. However, the small blood loss of approximately 30 to 80 ml does not necessarily lead to a decline in performance or physical discomfort. Often, a feeling of weakness during menstruation is attributed to a psychologically unstable state. The situation is different with so-called menstrual cramps (dysmenorrhea), which can cause particularly severe abdominal cramps. These arise from the production of the hormone prostaglandin, which causes the uterine muscles to contract in order to expel the menstrual blood. Circulatory disturbances prevent the breakdown of lactate (lactic acid), which then leads to muscle cramps. The well-known headaches and migraines during menstruation can be caused by an estrogen deficiency, as these hormones decline after the corpus luteum dies before menstruation, potentially leading to constricted blood vessels.

Why exercise now?

It's certainly understandable that motivation for exercise is often lost when faced with so many ailments. However, sports medicine specifically emphasizes physical activity when experiencing discomfort, as it can demonstrably have a positive effect on both mind and body. Exercise and sport can, for example, influence vasoconstriction and the endorphin deficiency in the body. As soon as blood flow is stimulated again, cramps subside, and one feels better immediately. Regarding performance, opinions vary. Thirty percent of women have been observed to experience a decrease in performance during their period, while other athletes have experienced the opposite. Performance improvements have been observed particularly in power sports, while a decline in performance has been more common in endurance sports. This can be attributed, for example, to increased pain sensitivity or iron deficiency. Depending on the flow of menstruation, iron deficiency can range from 10 to 30 mg, which is twice the daily requirement. The resulting oxygen supply can lead to muscle acidification, causing the familiar muscle soreness.

Peak performance immediately after menstruation

The rise in estrogen levels has a particularly positive effect on both physical and mental well-being, as the release of the hormones norepinephrine and dopamine from the adrenal medulla can suppress the production of inhibitory hormones. It has also been empirically proven that strength training immediately after menstruation can achieve particularly strong anabolic effects. It has been demonstrated that both strength performance and muscle growth improve considerably in the period following menstruation. In contrast, reduced performance has been observed during the premenstrual phase. Shortly before menstruation, increased water retention often occurs, which can then cause discomfort, bloating, fatigue, and a feeling of physical weakness. The previously mentioned mood-enhancing effect of estrogens is absent, as these hormones automatically decrease significantly due to the death of the egg cell. Furthermore, the reduced release of FSH and LH hormones impairs the body's diuretic and sleep-inducing effects.

Conclusion

As a woman and athlete, you always face the challenge of how much menstruation can affect your body and mind. Physical pain certainly diminishes motivation for an upcoming workout. However, there are also people who are unaffected by this pain and train precisely because of it. Those who are mentally strong can continue their athletic activities even during menstruation. It's crucial, though, that the training program is adapted to the current physical condition and that the body isn't further burdened with overly strenuous training. Women aiming for peak athletic performance should ideally schedule their intensive training and competition preparation for the period immediately following menstruation.

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