Change Training around for your Menstrual Cycle? Optimization or a Waste of Time?

LiftingLindsay's More Than Fitness

Current evidence shows most women’s strength isn’t influenced by menstrual cycle

PMID: 37033884

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In this episode of the Lifting Lindsay podcast, Lindsay talks about the impact of the menstrual cycle on women's strength and whether there should be adjustments in training methods according to the different phases of the cycle. Referencing a recent meta-analysis of 22 studies published in January 2024, the conversation challenges blanket statements seen on social media that dismiss any menstrual cycle effects on strength. Delving deeper, Lindsay emphasizes the variability in how individuals experience their cycles and the implications for strength training. The importance of understanding hormonal fluctuations, particularly estrogen and progesterone, and their impact during the follicular and luteal phases of the cycle is highlighted. A flexible and informed approach to fitness that respects bodily changes and promotes health and strength without succumbing to rigid and uninformed training paradigms.

Topics:
00:27 About the meta-analysis
05:12 What are we actually seeing?
08:46 Starting with the stages of the menstrual cycle
23:03 Is it practical to change your training for two weeks?
27:11 Being flexible is a strength
30:32 Learning to listen to yourself and your body