Exercise & Hormones

Every Woman’s ‘Need to Know’ Guide 

Fact: our hormones don’t stop and start. They don’t flicker on and off with a switch. In truth, there are hundreds of them constantly flowing through our bodies at fluctuating levels and - all being well - doing their thing throughout each and every month of the year. But how does the reality of this affect training?

A woman’s dream team trio of hormones - oestrogen, testosterone and progesterone – fluctuate in line with the monthly cycle. Physically, we feel this in the way our bodies look and perform in day to day life as well as in the gym, and also in how we feel on an emotional level. Ever feel like your hair, skin & nails look on point followed swiftly by a momentary breakdown about the kettle needing to be de-scaled? Me too. 

More recently however, I’ve been curious about how these changes in hormone levels affect performance. 

Knowing how your menstrual cycle might influence your gym schedule can unlock your potential and change your daily routine forever. Understanding your cycle can help determine whether you’re able to squat that extra 5kg – are we simply having an off day or could it be down to mother nature taking its course? It’s probably happened to us at some point – I know it’s happened to me, month after month, without me even realising it. It’s important to be patient and know when to focus on mindset in place of the endless pursuit of a new PB and a cracking set of abs.

Here’s an easy to understand guide of how to approach your training:

1.    Exercise during your period. 
Training, in many cases, can ease the symptoms of dysmenorrhea – the pain you feel when you’re either due or on your period. It will also increase mood, due to the release of endorphin when you’re partaking in exercise – this acts like a painkiller and is fantastic, particularly during and after aerobic training, for relieving PMS. 

2.    Listen to your body. 
That mystic trio of hormones - Oestrogen, testosterone and progesterone- are fluctuating week after week in line with ovulation. Your body will feel energised, a mere week later will feel sluggish and tired, and before you know it, you’re due your next bleed. Being in tune with how you’re feeling will pay dividends to achieving maximum gains. 

3.    Be careful. 
During levels of high hormones, when energy levels are through the roof, it’s easy to want to go all out with the exercise. Pushing your body too hard with a large volume of high intensity exercise can actually stress the body out, leading to increased levels in cortisol, the ‘stress hormone’. This can have a detrimental effect on bone mass and muscle breakdown, as well as negatively impacting mood. So take advantage, but tread wisely – don’t increase your chance of long-term injury because of the perceived short-term gain. 

4.    Variety. 
Movement can come in all shapes and sizes. When the hormones are high, embrace the resistance training and go for those big lifts. Scale a mountain. Go rock climbing. When you’re due to ovulate, embrace lower intensity exercise such as yoga or pilates. Walk in the countryside. Try a Barre class.  

Whatever training it is that sets your world on fire, just be present. Listen to what your body is telling you. Enjoy the natural high and mental clarity you get from movement and pausing from the daily stressors of life. And just have fun.