Syncing Menstrual Cycles to Exercise Type to Improve Fitness Outcomes
The menstrual period has always been seen as a physiological burden for one week out of the month. Menstrual cycles and mitigation methods have often been overlooked and understudied in research, leading many people to seek their own methods of soothing their symptoms. Recently, there has been a rise in content surrounding cycle-synced workouts, particularly pushed through short-form video platforms like TikTok and Instagram Reels. Advocates say that coordinating one’s menstrual cycle with the type of exercise they do, and in some cases with the foods they eat, can have a wide range of benefits, including improved energy levels, better sleep, and more efficient muscle growth or fat burn. Researchers in the Human Physiology research department at the University of Copenhagen set out to explore the effects of practicing resistance training during the follicular and luteal phase, specifically looking for different effects on muscle strength and mass. They did this by constructing a literature review and comparing the outcomes of other cycle-based resistance training.
Their research found correlations between higher muscle growth during the follicular phase of the menstrual cycle rather than during the luteal phase. During the follicular phase, estrogen and luteinizing hormone levels peak, whereas during the luteal phase, progesterone peaks. Most of the studies they analyzed looked at leg muscles as the primary indicator of muscle growth, with one study by researchers at Ruhr-University Bochum in Germany showing that follicular resistance training improved maximum isometric strength by 40%, compared to 27% for luteal training. This evidence can be promising for those really aiming to boost muscle growth, but does it apply to most menstruators?
Their research found correlations between higher muscle growth during the follicular phase of the menstrual cycle rather than during the luteal phase. During the follicular phase, estrogen and luteinizing hormone levels peak, whereas during the luteal phase, progesterone peaks. Most of the studies they analyzed looked at leg muscles as the primary indicator of muscle growth, with one study by researchers at Ruhr-University Bochum in Germany showing that follicular resistance training improved maximum isometric strength by 40%, compared to 27% for luteal training. This evidence can be promising for those really aiming to boost muscle growth, but does it apply to most menstruators?
Menstrual cycles consist of changes in hormones throughout the 28-day menstrual cycle.
Image Source: Mike Murray
Further studies done by physiology researchers at the Northumbria University and another review done by University of Adelaide researchers both seemingly indicate that there is little scientific evidence for extra benefits of syncing the menstrual cycle with specific workouts. Based on the combined evidence from the studies and literature reviews, the science concludes that syncing workouts has mostly common sense benefits. By managing hormone and pain levels with specific exercises, especially during the menstruation phase, you can prevent the body from overexerting itself and encourage rest.
Ultimately, all three studies conclude that more research must be done to truly determine if and how the different forms of exercise affect the menstrual cycle. There is much left to be discovered within this topic and there can be variability in results since many people have irregular menstrual cycles. In the meantime, syncing specific workouts to certain phases of the menstrual cycle can still have benefits for one’s body and mind by practicing more mindful workouts and bodily intuition.
Ultimately, all three studies conclude that more research must be done to truly determine if and how the different forms of exercise affect the menstrual cycle. There is much left to be discovered within this topic and there can be variability in results since many people have irregular menstrual cycles. In the meantime, syncing specific workouts to certain phases of the menstrual cycle can still have benefits for one’s body and mind by practicing more mindful workouts and bodily intuition.
Featured Image Source: Elina Fairytale
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