The best period for gym, specifically for strength training, appears to be the follicular phase of the menstrual cycle.
Understanding the Menstrual Cycle and Strength Training
Research suggests that hormonal fluctuations during the menstrual cycle can affect how your body responds to strength training. Let's break it down:
The Follicular Phase
- What is it? This phase begins on the first day of your period and lasts until ovulation.
- Why is it beneficial? Studies indicate that strength training during this phase can result in greater increases in muscle strength compared to training during the luteal phase.
- Practical Insight: If you're looking to maximize the gains from your weightlifting sessions, paying attention to your cycle and timing your harder workouts during the follicular phase may be advantageous.
The Luteal Phase
- What is it? This phase begins after ovulation and lasts until the start of your next period.
- Why might it be less optimal for strength gains? Research suggests that muscle strength increases might not be as significant in this phase compared to the follicular phase.
- Practical Insight: It doesn't mean you shouldn't train during the luteal phase. Rather, you might focus on lower-intensity workouts, recovery, and mobility work.
Planning Your Workouts Around Your Cycle
Here's a simple way to apply this information:
- Track your cycle: Use a period tracking app or a journal to become more aware of the different phases of your cycle.
- Plan for the follicular phase: Schedule your most challenging strength training sessions during this phase. This is when your body may be more responsive to muscle-building efforts.
- Adjust for the luteal phase: During this phase, focus on activities like light cardio, yoga, or active recovery exercises.
- Listen to your body: Pay attention to how you feel during different phases, and don't hesitate to adjust your workout routine accordingly.
Example: If your cycle is 28 days, and you know you usually ovulate around day 14, you can plan your most intense strength workouts for days 1-14 (the follicular phase).
Reference:
Some research has found that strength training during the follicular phase resulted in higher increases in muscle strength compared to training in the luteal phase (1–3).
