Female performance affected by Menstrual Cycle

Introduction

The menstrual cycle is a normal part of female biology. Hormone levels—mainly estrogen and progesterone—rise and fall throughout the month. These changes can affect the body’s energy, mood, strength, and even how athletes perform. Many women feel their performance changes, but research shows mixed results. This article explains what we currently know.

The Menstrual Cycle in Simple Terms

A typical cycle lasts 21–35 days and has two big phases:

• Follicular Phase (first half)

• Luteal Phase (second half)

Within these phases are smaller phases, each with different hormone levels:

• Early Follicular (EF): Low hormones → this is when most people get their period

• Late Follicular (LF): Estrogen rises → energy often improves

• Ovulation: Estrogen peaks → strength and power may feel best

• Luteal Phases (EL–ML–LL): Progesterone rises → body temperature goes up, energy may feel lower

Example:Many women report feeling tired or crampy during their period (EF), then feeling lighter and more energetic a week later (LF or ovulation).

How Athletes Feel Their Performance Changes

Over half of female athletes say their performance changes during their cycle. Many feel weakest during:

• Early Follicular phase (during period)

• Late Luteal phase (PMS)

Common symptoms:

• Fatigue

• Mood swings

• Cramps

• Feeling “heavy” or low-energy

Example:A runner may notice slower warm-ups during PMS week, or a weightlifter may feel less explosive during the first days of their period.

What Research Actually Shows (Objective Results)

Studies don’t always match how athletes feel. About half show no real performance difference, but some patterns do appear:

1. Endurance

• May be better in the Follicular phase (early in the cycle)

• May be harder in the Luteal phase, because progesterone raises body temperature and changes how the body uses energy

Example:A long-distance runner might feel they overheat faster in the luteal phase.

2. Strength & Power

• Strength may dip in the Late Luteal phase (PMS), possibly due to neuromuscular changes.

3. Mood & Cognitive Factors

Hormones can affect:

• Focus

• Motivation

• Stress tolerance

These can change decision-making in fast sports like football or basketball.

Performance Trends by Phase (Simple Table)

Phase	Aerobic	Strength	Anaerobic	Endurance
Early Follicular	⭐ Best	👎 Worst	Mixed	⭐ Best
Late Follicular	Mixed	Mixed	👎 Worst	Mixed
Ovulation	Mixed	⭐ Best	⭐ Best	Slightly ↓
Late Luteal (PMS)	👎 Worst	👎 Worst	Mixed	Mixed

Recommendations

Every woman is different. Cycles vary in:

• Length

• Hormone levels

• Symptoms

So there is no one-size-fits-all plan. However, tracking the cycle can help athletes adjust training and feel more in control.

Examples:

• Plan heavy strength sessions around ovulation when you feel most powerful

• Schedule lighter training or extra recovery during PMS

• Track symptoms to learn personal patterns

Conclusion

Performance can change throughout the menstrual cycle, but every woman responds differently. Tracking your own body is the best way to understand how your cycle affects your training. More research is still needed.