Examining the Link Between Menstrual Cycle and Muscle Building
The concept that women should adjust their workout routines according to their menstrual cycle has gained popularity on social media. This approach suggests lifting heavier weights during ovulation and engaging in gentler exercises like yoga in the latter half of the cycle, based on the premise that hormonal fluctuations influence strength.
However, Dr Marianna Apicella, a researcher at the University of Leicester specializing in female physiology, states that there is limited scientific evidence supporting this practice.
“High-quality evidence supporting that is seriously lacking,”she explains.
“There’s not really much concrete evidence for it.”
Research Findings on Muscle-Building Across Menstrual Phases
Dr Apicella's research has investigated muscle-building capacity throughout the menstrual cycle's hormone fluctuations. Her findings indicate no significant differences between the early follicular phase, late follicular phase, or luteal phase in terms of the body's ability to build muscle. This suggests that strength gains are generally consistent regardless of the cycle phase.
“What I will caveat that with is that everyone’s different, so some people might feel stronger at certain points,”she notes.
“And symptoms are the key thing that’s actually playing into this for people.”
The Role of Symptoms in Exercise Performance
Symptoms such as cramps, fatigue, or low mood can understandably impact exercise performance during certain times of the menstrual cycle. Conversely, some individuals experience minimal symptoms and maintain consistent performance throughout the month. While muscle function may remain stable, subjective experiences of exercising can vary.
Dr Apicella emphasizes the need for further research into how women's bodies respond to exercise across the menstrual cycle. Meanwhile, she advises individuals to monitor their own feelings and adjust their routines accordingly.
“More research needs to be done into how women’s bodies react to exercise. In the meantime, pay attention to how you feel.”
