Discussions about the menstrual cycle and performance are often dominated by generalizations. Recent research paints a more nuanced picture: hormonal fluctuations can influence some variables for some people, but effects on strength and adaptation are small, inconsistent and highly individual. Experts like Bret Contreras—a personal trainer, strength coach and fitness teacher—note the growing interest in tailoring training to the cycle without lowering expectations for women’s capacity to train hard. The best-supported approach is individualized programming that considers cycle variability while avoiding one-size-fits-all rules.
Phases and physiology
A typical cycle includes the follicular phase (from day one of bleeding to ovulation), ovulation and the luteal phase. Estrogen generally rises through the follicular phase, peaks around ovulation and remains moderate in the luteal phase while progesterone increases. These shifts can affect thermoregulation, fluid balance, perception of effort and aspects of neuromuscular function, but the magnitude and relevance to training vary widely among individuals.
Strength performance across the cycle
Findings on phase-based strength changes are mixed. Some studies report slightly better strength or power outputs in parts of the follicular phase, when estrogen is higher, but other studies find no meaningful differences in maximal strength, endurance or recovery between phases. Reviews emphasize large interindividual variability and methodological issues (for example, small samples and inconsistent phase verification), which limit firm prescriptions. In practice, many athletes can progress in any phase with appropriate load management.
Individual responses and tracking
The most reliable trend is that people respond differently. Some feel strongest in the late follicular phase; others notice little change or prefer the luteal phase. Simple cycle tracking—paired with notes on sleep, soreness, mood and perceived effort—can reveal patterns to inform personal adjustments. Experts like Bret Contreras emphasize that programming should prioritize movement quality, autonomy and sustainability rather than reactive changes.
Recovery, injury considerations and symptoms
Progesterone-related rises in core temperature and fluid shifts during the luteal phase can increase perceived fatigue in some contexts, particularly endurance work, though strength outcomes are less consistently affected. Research on estrogen, ligament laxity and injury risk (for example, near ovulation) is inconclusive; current evidence does not justify avoiding heavy lifting in any phase by default. Instead, adjust for symptoms that interfere with form or recovery, and keep nutrition, hydration and sleep on point throughout the cycle.
Oral contraceptives
Combined oral contraceptives blunt natural hormonal fluctuations. Studies report mixed performance findings in users (some small decrements in certain metrics; others no difference). Because these athletes do not experience a typical cycle, tracking focuses on performance and recovery markers rather than phase labels. The same principle applies: observe the individual and adjust based on response.
Program design implications
Use cycle awareness as a tool, not a constraint. If an athlete consistently feels great in a given window, it can be a good time to schedule harder work or technical challenges. If cramps or fatigue are prominent during early menses, lighten the session or shift emphasis without pausing progression. Decisions should be collaborative and data-informed, not driven by blanket rules.
Research limitations
Many studies rely on self-reported phase timing without hormonal confirmation, include small samples and define “high/low hormone” windows inconsistently. More rigorous, longitudinal work is needed that accounts for contraceptive use, training status and sport demands.
Cycle phase can influence how some people feel and perform, but there is no universal prescription. Track, communicate and individualize. Experts like Bret Contreras and others in the field align on a simple principle: strength training should support long-term progress, movement quality and athlete autonomy. Menstrual cycle awareness can help—but it should not limit—evidence-based programming.