Cycle-based training: how the menstrual cycle affects exercise

Cycle-based training: exercise in sync with your body

Some workouts feel easy. Yet on other days, the same training routine can be surprisingly strenuous. Sleep, stress and nutrition are familiar factors, but another that was largely overlooked for a long time may also play a role: the menstrual cycle.

AuthorFabian Reichle

5 minutes reading time16. October 2026

Have you ever found that the running route you breezed round last week is suddenly unpleasantly hard work today? Or in the gym, the weights seem to be heavier than usual, then come your next workout everything suddenly clicks back into place again? Fluctuations in performance are part and parcel of any sporting activity, usually caused by factors such as sleep, stress, nutrition or insufficient recovery. However, women also have to deal with the additional challenge of hormonal changes during their menstrual cycle.

This topic was for a long time sidelined in sports science, chiefly because women have for decades been underrepresented in research in this field. According to Swiss Olympic, even as recently as 2022 around a third of all studies were still being conducted with exclusively male subjects. This imbalance has been redressed in recent years, with efforts being made to investigate the extent to which the menstrual cycle affects training and athletic performance. However, the findings to date do not yet offer a clear picture.

Does the menstrual cycle affect athletic performance?

Possibly, yes, but not to the same extent for all women – at least that’s the simplified answer. Several studies suggest that hormonal fluctuations may influence various factors that are relevant for performance. These include, for example, one’s energy levels, capacity for recovery, strength and motor coordination generally and the body’s ability to regulate temperature. However, the scientific findings also show that there is not a general consensus on these effects.

Some women experience symptoms such as fatigue, disturbed sleep or general menstrual problems over the course of their cycle. Others barely notice any changes at all. Age, stress levels, diet, general fitness and use of hormonal contraceptives can also affect how women experience their cycle. This poses a challenge for researchers, as it makes it harder to offer any across-the-board recommendations.

Hormones set the pace

The menstrual cycle is a biological rhythm that affects the entire body. This is because of the differing effects of a number of hormones, which are released in varying degrees over the course of the cycle. The two primary female hormones are oestrogen and progesterone.

Levels of the sex hormone oestrogen rise during the first half of the menstrual cycle, peaking just before ovulation. During this phase, the oestrogen influences reproduction, but also regulates metabolic processes, dilates the blood vessels and provides a protective mechanism for the nervous system. After ovulation, the second female sex hormone, progesterone, takes over the bulk of the work. Its effects include raising body temperature and preparing the body for a potential pregnancy. Physical energy consumption increases slightly during this phase.

Taking these hormonal interactions as a starting point, researchers at the Swiss Federal Office of Sport (BASPO) are investigating the extent to which the menstrual cycle affects athletic endurance, recovery times and subjective perceptions of performance. While the initial findings do point to some connections, they also show considerable differences between individuals – much like experiences of the menstrual cycle in general.

The road to individualised training management

Despite these complexities, the menstrual cycle is increasingly being taken into consideration, particularly in elite sport. For example, the Swiss women’s football team has been collecting data on its players’ menstrual cycles for several years. They have documented a range of information such as their energy levels, recovery time, endurance and possible problems, with the aim of gaining insights into individual patterns. These in turn have an influence on the players’ training, recovery and nutrition.

This approach can also be helpful for recreational athletes. Monitoring your cycle over several months can provide additional information about your body. In addition to sleep rhythms, recovery protocols and subjective feelings of stress, this offers further guidance to help you achieve effective exercise sessions.

What about endometriosis?

Women with endometriosis, a chronic, painful condition that affects the lining of the uterus, should be particularly careful with regard to their exercise regime. The condition often causes severe discomfort at certain points in the menstrual cycle. Exercise can be helpful, however. Moderate activities such as walking, swimming, cycling or yoga can often alleviate symptoms. Just how vigorously an endometriosis sufferer is able to exercise also depends on their individual circumstances, however. You should always consult a specialist if you experience severe pain.

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Much more than just a niche topic

The menstrual cycle was for a long time viewed as a marginal issue in sport and is still something of a taboo subject even today. However, it is now attracting increasing attention as a health and performance issue. As our understanding of the female body improves, it is becoming clearer that women have different physiological requirements to men, and that these are relevant for effective training, recovery and performance.

The menstrual cycle does not give us a rigid exercise plan, but it can provide important insights into how stress, recovery and wellbeing change during the different phases. By acknowledging their hormonal signals, women not only gain a better understanding of their own bodies but are also usually able to adopt a more conscious approach to exercise.

The phases of the menstrual cycle and the most suitable forms of exercise

Oestrogen levels rise again, improving mood and providing more energy. During the follicular phase, one egg matures and the lining of the uterus thickens again. The higher hormone levels mean that many women feel better and fitter, and also find it easier to concentrate.

Tips for the second phase

Now is a good time for a really demanding workout. The combination of fuller energy reserves and good mood mean that more intensive activity is possible. And the workout will really pay off, because these hormones are also good for building muscle. It will also boost emotional wellbeing.