Strength Training on Your Period
Following on from our post delving in to the effects of the menstrual cycle on exercise and strength training, we’ve been speaking to Claire Parke, co-founder and coach at BearWalden CrossFit - this time for amore focused insight on strength training specifically. We wanted to know just how easy (or not!) It is for women to build muscle, and whether or not our cycle can hold us back. Read on to find out more, and to discover Claire’s top tips for ultimate training performance.
About Claire
Claire is a qualified Personal Trainer and has been the owner of BearWalden CrossFit in Saffron Walden, Essex, since 2016. In those years, she has helped many women on their fitness and wellness journey, developing a strong understanding of how to work with our hormonal system, rather than fight against it.
As a CrossFit Coach, Claire’s role is to support, encourage, guide and motivate clients to reach their specific goals, while understanding how uniquely different we all are. She places great emphasis on how each stage of our journey is different and in helping her clients to best navigate these stages.
Is it ok to strength train on your period?
We know that strength training leads to muscle gain, and ultimately helps to protect us as we age. For women specifically, studies have found that building muscle helps to reduce the risk of bone fractures due to osteoporosis. But questions still remain over whether or not it’s ok to strength train during menstruation, despite the fact that it might actually be even more beneficial when you’re on your period.
Claire told us,
‘Yes, it is generally okay to strength train during your period. There is so much research that supports exercise, including strength training, during our period, with many studies – such as this one - suggesting that it can actually help to alleviate common menstrual symptoms such as stomach cramps, bloating, and mood swings.
Engaging in physical activity can also release endorphins, which are natural painkillers and mood enhancers. Ultimately everyone is different, and you have to navigate what feels right for you, but I personally find exercise/strength training really helps me to feel better during my period. "
How can women train with their cycle?
We talked about this in our last post, a Q&A with personal trainer Shakira Akabusi. Claire agrees that it could be beneficial to stay mindful of the menstrual cycle, and told us;
“Women can optimise their training by aligning it with their menstrual cycle phases:
- Follicular Phase (Day 1-14): This phase begins with menstruation and ends with ovulation. Energy levels are typically higher, and women may experience better strength and endurance. This is a good time for intense workouts and strength training.
- Ovulation (Around Day 14): Energy levels peak, making it an ideal time for high-intensity workouts and personal bests.
- Luteal Phase (Day 15-28): Hormone levels fluctuate, and some women may feel more fatigued or experience PMS symptoms. It's beneficial to focus on lighter workouts, recovery, and flexibility training during this phase.
Of course, not every woman has a 28-day cycle. I personally used to track in my diary how I was feeling after each session. There was a clear pattern for me, which has helped me to understand what works best for me and for my body.”
Do women need to take supplements when strength training?
Women’s fitness is big business, and especially on social media. We’re willing to be that you’ve seen your fair share of ads and promotions shooting out the various benefits of this supplements. and that powder… but how do we know what we actually need to take - versus the pills and potions that aren’t really doing anything at all (apart from making a dent in our pocket!).
So do we even need to take supplements? Over to Claire.
‘While supplements are not strictly necessary, they can support strength training. Common supplements include:
- Protein: Aids in muscle repair and growth. Women can meet their protein needs through diet alone, however I have found that many struggle with adequate protein intake, which is where the addition of a protein supplement or powder can help. I added clear whey protein into my daily diet to boost my protein intake, and I have definitely noticed the benefits. There are some great options on the market today, so we’re spoiled for choice, with options to suit all tastebuds!
- Iron: Women are at higher risk of iron deficiency, especially if they have heavy periods. Iron supplements can help maintain energy levels and prevent fatigue. I take a liquid iron supplement every morning 30 minutes before I eat anything, which has noticeably increased my energy levels.
- Other supplements to consider include the likes of Calcium and Vitamin D for bone health, or Creatine, which can enhance strength and muscle gains. Although it's not specific to women, it's generally safe and effective.”
Is it harder to build muscle on your period?
The burning question. Can we build muscle, even when our hormones are raging and all we really want to do is curl up under a duvet? Is it better to take some rest days during menstruation, or can gains still be made?
“It’s not necessarily harder to build muscle during your period, but you might feel more fatigued or less motivated,” Claire told us. “Hormonal fluctuations can influence energy levels and performance, but consistency in training and nutrition over the entire cycle is what contributes to muscle growth.’
So while its ok to take it easier, you don't need to skip the gym altogether - progress can still be made when you’re on your period!
Does the menstrual cycle affect muscle growth and strength?
It’s clear that energy levels fluctuate throughout the cycle, but just how much is muscle growth impacted by the menstrual cycle? And can it affect strength too?
According to Claire, the answer is yes - and it’s all down to hormones.
“Oestrogen peaks just before ovulation and has been shown to have anabolic (muscle-building) effects, potentially aiding in muscle growth and recovery,” Claire told us. "And progesterone increases after ovulation, sometimes leading to higher body temperature and potential fluid retention, which might affect performance.’
The bottom line seems to be that your mesntrual cycle can affect muscle building, but it’s not impossible to still make progress when you’re on your period. As ever, listen to your body, and honour your energy levels. Rest days are just as important, and the last thing you want to do is sustain an energy that could have been avoided.
For more information about BearWalden CrossFit, please visit bearwaldencrossfit.com. You can also find Claire Parke on Instagram @claireparkecoaching.
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