A woman’s menstrual cycle is broadly divided into 2 phases – follicular phase and luteal phase. Follicular phase starts on day 1 of the cycle till day 14 and luteal phase is from day 15 to 28.

During the follicular phase, a woman’s body is low on reproductive hormones estrogen and progesterone as the uterus is shedding blood for first few days. Both estrogen and progesterone levels are elevated by the end of day 14 and are at an all time high around ovulation time and when luteal phase begins. In the absence of egg fertilisation, estrogen levels start to drop followed by progesterone. They drop to very low levels by day 28 which triggers the onset of a period/menses and the cycle begins again.

Now, how is this connected to our energy levels and exercise? Estrogen hormone has been known to regulate a woman’s energy levels for daily activity, which is why you feel ecstatic and full of energy the first few days after your period (estrogen levels are rising) and then have a major energy/mood slump as you near your next period (low estrogen levels). Based on this we can strategise our exercises and daily activities to utilise our energy levels better.

Follicular phase

• Body is slightly inflamed after shedding blood. Including more iron and Omega-3 rich foods help with recovery
• Body has better access to stored energy (essential for fatloss). Hence this phase is suitable for HIIT (high-intensity interval training) and intense strength workouts
• Get in those extra reps at this time!!

Luteal phase

• At the beginning of this phase, hormones are at an all time high and when this happens, your body demands extra calories and water (this is why we crave food!)
• Since you tend to have cravings at this time, eat extra carbohydrates in the form of healthy food as much as possible (read my previous post!)
• Increasing your water intake prevents fluid retention and helps with bloating
• As hormones start to drop, your energy levels drop too
• Due to this, low intensity workouts with longer recovery time are more suitable to maintain energy levels through the day
• Your muscles might also be more prone to strain due to low estrogen; going easy on your workouts help

That being said, every woman is different. Some might experience the above energy rise and fall according to their cycle while others might feel extra energetic on days leading to their period. But the next time you’re struggling to finish your workout when it is normally easy for you, do not doubt your capability; it might just be one of those low-estrogen days.

Also, being on your period does not mean you need to lie in bed all day. While you definitely need rest as period cramps can be crippling for many women, walking barefoot and doing a light workout really helps with your pain as this promotes endorphin production. In fact, regular exercise works on strengthening your muscles which immensely help with reducing period cramps and discomfort overtime. Movement is the key in all stages of your cycle!