Menstrual Cycle and Weightlifting

Menstrual Cycle and Weightlifting

by BCB The Program 

 

The physical and emotional impact of the menstrual cycle on sports, and especial strength-based sports such as weightlifting and CrossFit, is a topic not discussed enough, yet it impacts a significant portion of the population

From a physical perspective, the hormone fluctuations can have both positive and negative effects on training and performance at different stages of the cycle. Hormones have an impact on force and power production, thermoregulation, as well as metabolism. For weight-class-based sports, it is important to also note the impact of the menstrual cycle on water retention and weight fluctuation.

From an emotional perspective, hormones as well as pain and discomfort associated with the cycle can impact training and competitive performance, reducing emotional capacity, risk-taking potential and increasing overall stress levels.

 

Follicular phase

  • This is the time where the female body is primed for high-intensity workouts
  • Higher pain tolerance and experience of higher perceived energy levels, especially during the early follicular phase can improve training perception
  • Estrogen has a neuroexcitatory effect: positive relationships with force production. Greater strength & power outcomes are expected to be produced in the follicular face when progesterone remains low, and especially when estrogen peaks during the late follicular phase
  • The rise in estrogen during the late follicular phase however is suggested to hamper pre-exercise carbohydrate storage. Therefore, carbohydrate loading the day before and during exercise might be important for female endurance athletes to be able to exercise at high intensities

 

Ovulation

  • This could be the time to achieve your personal best in strength as estrogen peaks and progesterone remains low 

 

Luteal phase

  • The body is not primed for high-intensity training
  • Progesterone inhibits cortical excitability: negative relationship with force production. Lower strength outcomes would be produced in the luteal phase when progesterone is elevated
  • Premenstrual syndrome may interfere with training and performance impacting mood and training perception  
  • Body mass might be higher due to fluid retention leading to a higher bodyweight and discomfort 
  • The shift in thermoregulatory set point associated with elevated progesterone during the luteal phase may also negatively impact performance depending on the activity duration
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