How Hormonal Changes Impact Women’s Fitness: Manage Your Menstrual Cycle, Menopause and Pregnancy Like a Professional

I know most women will be asking themselves whether changes in their hormones can affect their exercise routine. You don’t have anything to worry about. We are here to help you through your workout journey. If your question is, as a woman, will hormonal fluctuations have impact on my workout journey? Let us get it right here. During your menstrual cycle, pregnancy, and menopause you experience some changes in your hormonal levels. And these hormonal changes impact women’s fitness (Smith, 2024).

Changes in your hormones affect not only your energy levels and mood but also how your body respond to exercise. So, you need to understand how hormonal changes impact women’s fitness. Therefore, work your body to maximize results and keep your exercise consistent. This guide will explain how hormonal levels affect your fitness and provide practical tips for your best experience. Even though, hormonal changes impact women’s fitness, you can be empowered to go through it with ease (Smith, 2024). Now, let’s see how hormonal changes impact women’s fitness during menstrual cycle, pregnancy, and menopause:

The menstrual cycle also known as the uterine cycle is divided into three main phases, and each have unique hormonal changes. This includes menstrual, proliferative and secretory phase. Each phase of the menstrual cycle has different effects on your energy levels, strength, and endurance. They also affect how you will feel during workout routines. Let us see how each phase will impact your exercise and tips to remain fit (DeCesaris, 2023).

This is the phase when you have vaginal bleeding and it last for 3 to 5 days. This is also known as “period” which usually begins from day 1 of your menstrual cycle. During your “period”, hormone levels are low, which can lead to decreased energy. Some women feel sluggish, while others might experience cramps and discomfort (Mason and Clement, 2024).

I suggest that you prioritize rest and recovery over exercises if you feel fatigued or have cramps. You may engage in low-impact activities such as walking, gentle yoga, or stretching. You may not need to avoid workouts entirely during your period. What you should do is to adjust your exercise according to your body needs. Some women that go for light exercise during their period may reduce cramps and improve mood (DeCesaris, 2023).

This phase follows menstruation and lasts until ovulation, from 6 to 14 days. During this phase, oestrogen levels gradually increase which will enhance your endurance, strength, and energy levels (Mason and Clement, 2024).

Best Time for High-Intensity Workouts: This is the phase you should try to do high-intensity interval training (HIIT), weightlifting, and other challenging exercises. This increase in oestrogen boosts endurance and muscle recovery, so you might feel more motivated and capable of intense workouts. So, I recommend that you try some new workout forms, set personal records, and increase weights in your strength routine.  During this phase you are likely going to feel strongest and most energized and ready for your fitness routine.

During ovulation (around Day 14), oestrogen peaks, and testosterone levels rise slightly which leads to increased energy, strength, and motivation. You may need to take the advantage of your strength at this time. At this time, you might feel strong and focused during your ovulation period. So, consider adding compound lifts, resistance training, or any other workouts that require a bit more stamina. But, try to prioritize proper form and warm-ups and take precautions to avoid any injury due to hormonal changes.

After ovulation, your progesterone levels rise while oestrogen levels decrease, and many women experience decreased energy levels, mood changes, and sometimes food cravings. During this phase you need to focus on moderate-intensity workouts, such as steady-state cardiovascular exercise, Pilates, or yoga (Mason and Clement, 2024).

During this time, you are expected to pay attention to your body’s needs. This will help you to know when to reduce the intensity of your exercises and will eventually support flexibility and mental clarity.

I recommend that you consider incorporating more stretching, mindful movements, and activities that help you to relax. Also ensure you maintain active lifestyle to help manage your mood changes and reduce premenstrual syndrome or other symptoms associated with your cycle.

Note that pregnancy is a period in a woman’s life when there are changes in many aspects of her life. During pregnancy, you experience several hormonal changes that support the baby’s growth and prepare your body for childbirth. You may be wondering whether women can safely exercise during pregnancy. You can actually maintain a healthy workout routine. But it is important to adjust your routines in response to your physical changes and energy levels (Smith, 2024).

If you exercise during pregnancy, you should expect to enjoy so many benefits. Pregnancy associated symptoms may want to discourage you from doing your workouts, but if you try to remain active you will be happier.  Being active will improve your mood, sleep, and reduce pregnancy discomforts such as back pain. Do you know that your fitness routine can also make your labour easier and help you to recover well after delivery (Terreri, 2021).

There are workouts that are safe during pregnancy that you can do. These include low-impact cardiovascular exercises, prenatal yoga, and strength training using lighter weights. But, when you decide to exercise you must pay attention to your body’s special needs at this time. This is because pregnancy hormones like relaxin make your joints and ligaments to loosen, which increases flexibility. So, you have to play safe because this joints flexiblity makes you more prone to injury.

You should target more on controlled movements and avoid exercises that put too much strain on your abdomen or joints. I recommend that you consider joining specialized classes such as prenatal classes. This is because they provide tailored workouts that are safe and supportive during each trimester. So, there is still a way to help you even though hormonal changes impact women’s fitness.

• First Trimester: During this time, some women may have some symptoms that don’t allow them to be active as they want to. This means, if you are unwell follow routines your body can allow. Whereas, if you are feeling well, you can maintain your usual routine with slight modifications. It is important to avoid overheating during this time and ensure you drink plenty of water to replace fluid loss.
• Second Trimester: During this time, your baby and abdomen are becoming big, and you could feel heavy. So, as your baby grows, focus on core stability and avoid exercises that put pressure on your belly. You can go for walks, dance, swimming and other light workouts that will help you maintain fitness (Terreri, 2021). So, how hormonal changes impact women’s fitness can be controlled.
• Third Trimester: I suggest that you should remain active with low-impact activities and stretching, as your energy levels may reduce. Also, you may feel that your movement is restricted. So, benefits of fitness during pregnancy is not something you should ignore. Therefore, no matter how hormonal changes impact women’s fitness, you still need to exercise (Terreri, 2021).

Menopause is when your periods stop for as you get older, and it can happen in your 40s or 50s. When you go for 12 months without a menstrual period, vaginal bleeding or spotting, you will know that you are likely in your menopausal years. During this period, you experience changes in your hormonal levels such as decrease in oestrogen. So, hormonal changes impact women’s fitness during menopause in different ways.

These hormones have important functions in women, and when they reduce or increase in levels, they affect how women feel. For example, oestrogen helps regulate your metabolism, bone density, and your muscle mass. So, when your oestrogen level reduces, you may have changes in your weight distribution and decreased muscle tone. Also, reduction in oestrogen can result in increased risk of osteoporosis (MFMER, 2024).

If you really want to reduce some of the symptoms of menopause, you need to jump in for some workouts. One of the best ways to reduce muscle loss and maintain your bone density is through strength training exercises. Some trainings such as lifting weights not only builds women’s lean muscle but also support metabolism and prevent bone loss. Exercise can help menopausal women in many ways. These include improving heart health, promoting better sleep, reducing anxiety and low mood, and support their bone health (Wild and Ebbens, 2023).

• Try Full-Body Exercises: You should try compound movements such as squats, lunges, and rows. These engage multiple muscles at once and help you to save time. These are efficient and effective way of maintaining fitness during menopause.
• Consistency is Key: Target for two to three strength training sessions per week to maintain muscle tone and support joint health.

During menopause, hormonal changes can make women’s joints to feel stiffer or more prone to discomfort. Women with arthritis or other joint concerns, even experience more difficulties during this stage. So, there are workout routines they need to maintain their joints health (Wild and Ebbens, 2023).

• Incorporate Low-Impact Exercises: Women during this stage may go for swimming, cycling, or do some yoga exercises. This is because they will help to maintain their cardiovascular health without putting stress on their joints.
• Stretch Yourself Regularly: Stretching keeps your muscles and ligaments flexible, which reduce stiffness and improve your mobility. You can also add yoga or Pilates to your routine to improve your flexibility and balance.

Hormonal changes during menopause can affect your weight distribution, often making you to have more abdominal weight gain. This is where regular cardiovascular exercise comes in to help manage your weight and keep your heart healthy. This may include dancing, cycling, high-intensity interval training (HIIT)-style workouts and running (Wild and Ebbens, 2023).

• Moderate-Intensity cardiovascular exercise: Try to do 150 minutes per week of moderate-intensity cardiovascular exercise, such as brisk walking or swimming (Wild and Ebbens, 2023).
• High-intensity Interval Training: You should include high-intensity interval training (HIIT) to boost your metabolism, because metabolism naturally slows down with age.

No matter your hormonal stage, these general tips can help you stay consistent, manage changes, and enjoy your workouts journey. So, hormonal changes impact women’s fitness, but there are tips and strategies that reduce their effects.

Changes in your hormone levels can affect how your body process nutrients, so you need to eat balanced nutrition. To achieve your desired results, you need to eat diets rich in protein, healthy fats, and complex carbohydrates. This combination supports your energy and recovery. During these hormonal phases, you may also have specific cravings, so you should plan your meals to avoid overeating. Also, ensure you are getting the nutrients you need to regulate your hormones (Pal, 2023).

• Protein-Rich Foods: Foods rich in protein support muscle recovery and help to balance your blood sugar levels. So, they are important in maintaining hormonal balance.
• Healthy Fats: There are healthy fats that you should include in your daily diets. For example, omega-3s found in fish, nuts, and seeds can help to regulate your hormone.
• Fiber Rich Foods: These include whole grains, fruits, and vegetables to help manage blood sugar and support your digestive health (Pal, 2023).

Hormonal changes can cause you to have mood swings, irritability, or even anxiety, which can negatively affect your motivation and performance. So, you may need to practice mindfulness techniques such as deep breathing, meditation, or journaling to help you feel better, calm and focus (Hardie, 2021).

• Yoga and Meditation: During these periods of hormonal fluctuations, you may practice both yoga and meditation to make you feel relaxed. They will also reduce your stress, and help you stay in tune with your body.
• Journaling: Try to keep a fitness journal to help track your patterns and how you feel during different hormonal phases. This will allow you to adjust your workouts based on your body’s needs.

Women will benefit from using fitness apps to track their menstrual cycles and menopausal symptoms. These apps can help you plan workouts more effectively and achieve better outcomes. They can also help you to notice patterns and adjust your intensity and type of exercise based on your feelings and energy levels associated with each phase (Pritchard and Head, 2019).

• Cycle Tracking Apps: Some apps such as Clue or Flo can allow women to monitor symptoms. They can also predict when the women might feel stronger or more fatigued. As a result, they will plan for their workout routines (Pritchard and Head, 2019).
• Pay Attention to Your Body: One thing you must bear in mind is that hormonal changes affect each woman differently. So, pay attention to your body’s needs and adjust as needed rather than forcing yourself to follow a rigid plan.

Hormonal changes are an inevitable part of women’s life, but they shouldn’t prevent you from enjoying your fitness journey. This is because you can adjust your workouts to match your body’s needs and maintain a healthy active lifestyle. But you need to have the right understanding, tools, flexibility, patience, and self-awareness to achieve the maximum outcomes.

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Hardie, J. (2021). Mindfulness & Its Benefits for Your Hormones. Retrieved December 13, 2024, from https://drjenhardie.com/blog/post/mindfulness-its-benefits-for-your-hormones

Mason, R and Clement, D. (2024). Unpacking the role of your menstrual cycle in fitness and strength training. Retrieved December 13, 2024, from https://helloclue.com/articles/diet-and-exercise/exercise-and-your-menstrual-cycle

Mayo Foundation for Medical Education and Research, MFMER. (2024). Menopause – Symptoms and causes. Retrieved December 13, 2024, from https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397

Pal, A. (2023). The Role of Nutrition in Hormonal Balance and Women’s Health. Retrieved December 13, 2024, from https://privategynaecology.co.uk/the-role-of-nutrition-in-hormonal-balance-and-womens-health/

Pritchard, E and Head, A. (2019). Period Trackers: How Do They Work and Are They Right for You? Retrieved December 13, 2024, from https://www.womenshealthmag.com/uk/health/female-health/a707598/period-tracker/

Smith, R. (2024). From Menstruation to Menopause: How Hormonal Shifts Shape Women’s Brain Health. Retrieved December 13, 2024, from https://www.technologynetworks.com/neuroscience/articles/from-menstruation-to-menopause-how-hormonal-shifts-shape-womens-brain-health-392016

Terreri, C (2021). Simple Fitness Routines to Fit into Your Pregnancy. Retrieved December 13, 2024, from https://www.lamaze.org/Giving-Birth-with-Confidence/GBWC-Post/simple-fitness-routines-to-fit-into-your-pregnancy

Wild, S and Ebbens, J. (2023). What’s the best exercise for the menopause? Retrieved December 13, 2024, from https://www.bupa.co.uk/newsroom/ourviews/menopause-exercise