How can the menstrual cycle influence your sport and training and why shouldn't you ignore it?

One important insight right from the start: women can train more effectively if they pay attention to their cycle! A workout in the first half of the cycle is much more effective than in the second half, according to studies conducted by the Universities of Bochum and Umeå (Sweden). The scientists found that maximum strength and muscle thickness increased significantly better in the follicular phase (time before ovulation) than in the luteal phase (time after ovulation).

The Swedish researchers divided the women between the ages of 18 and 35 into three groups. One group of women exercised three times a week regardless of their cycle. The second group did this five times a week only in the first phase of their cycle. The third group also exercised five times, but only in the second half of their cycle.

• The results were clear: the women who exercised in the first phase of their cycle gained significant muscle mass, while the other two groups did not.

To be able to better adapt your training to your cycle, it is helpful to know the different phases of your cycle and how they affect your body.

A cycle computer such as Daysy or Lady-Comp can help you with this: It shows you when you are ovulating and which phase of your cycle you are in.

This allows you to plan when intensive workouts are particularly effective, for example in the first half of your cycle, and when it makes sense to give your body more rest. By training in harmony with your natural rhythm, you can increase your well-being and achieve more sustainable training success.