The Menstrual Cycle and Strength Training

As discussed above, both oestrogen and progesterone can affect the body beyond the reproductive system by interacting with receptors in various tissues. Of particular interest for strength training is the anabolic potential of oestrogen (Enns & Tidus, 2010; Lowe et al., 2010; Tidus, 2003, 2005), which might support muscle strength, growth, and protein synthesis. In contrast, progesterone might reduce some of oestrogen’s anabolic effects and could even have a catabolic role, although more research is needed to fully understand its impact on muscle tissue (Alexander et al., 2022). Because skeletal muscles have receptors for both hormones, fluctuations in these hormones across the menstrual cycle could influence strength training outcomes in female athletes (Kissow et al., 2022). 

Specifically, some studies have shown that females could gain muscle strength and size more efficiently by training during the follicular phase compared to the luteal phase (Reis et al., 1995; Sung et al., 2014; Vargas-Molina et al., 2022; Wikström-Frisén et al., 2017). However, it is important to interpret these findings with caution. Only five studies have directly examined menstrual cycle phase-based strength training, making robust conclusions difficult. Many studies also have limitations, including small sample sizes (Reis et al., 1995), inconsistent or missing hormonal verification (Vargas-Molina et al., 2022), and the mixing of hormonal contraceptive users with naturally menstruating participants (Wikström-Frisén et al., 2017). 

These factors limit the reliability and generalisability of the evidence. Overall, it remains premature to conclude that fluctuations in ovarian hormones across the menstrual cycle do or do not meaningfully influence long-term strength training adaptations. Therefore, the priority for female athletes and coaches working with them should remain on consistently executing the core principles of periodisation and sport-specific training, ensuring that foundational training stimuli are delivered effectively over time.

Coaching Tips:

• Prioritise consistent, sport-specific, progressive training principles rather than overemphasising training timing based on menstrual cycle phase.
• Remember that evidence for menstrual phased based strength training is limited, individual experience trumps theory here.