Training Through Menopause and Menstruation: Understanding Your Body’s Rhythm

At Healthy U Ladies Gym, we believe every woman’s fitness journey is unique. Our bodies shift and adapt through different seasons — and our workouts should too. Whether you’re managing your monthly cycle or moving through menopause, understanding your hormones helps you train smarter, recover better, and feel stronger.

Here’s how you can align your training with your body’s natural rhythm.

🌸 Training with Your Menstrual Cycle

Your menstrual cycle isn’t just “that time of the month” — it’s a 4-phase rhythm that can influence your energy, performance, and motivation. By syncing your workouts with your cycle, you can get the best out of your body every week.

Menstrual Phase

1. Menstrual Phase (Days 1–5): Rest & Restore

During your period, hormone levels dip — it’s normal to feel tired, bloated, or less motivated.

Focus on:

Gentle movement like walking, yoga, or stretching

Low-intensity strength or mobility work

Prioritising rest, hydration, and iron-rich foods

💬 Tip: Listen to your body — rest days are part of progress.

Follicular Phase

2. Follicular Phase (Days 6–14): Build & Energise

Oestrogen starts rising, bringing energy and confidence with it.

Focus on:

High-intensity workouts or heavier strength training

Trying new exercises or skills

Shorter recovery times and progressive overload

💬 You’re feeling strong — this is the time to go for that new PB!

Ovulation

3. Ovulation (Around Day 14): Peak Power

This is when your coordination, strength, and endurance are at their best.

Focus on:

Challenging compound lifts or HIIT sessions

Skill-based training or performance goals

💬 Be mindful of flexibility — your joints can be slightly looser now.

Luteal Phase

4. Luteal Phase (Days 15–28): Support & Sustain

Progesterone rises, which can lead to bloating, fatigue, or lower energy.

Focus on:

Moderate-intensity workouts

Core stability, balance, and mobility

Prioritising rest, protein, and stress management

💬 You don’t have to push hard every week — consistency matters most.

🌼 Training Through Menopause

Menopause marks a new chapter — and with the right training, it can be one filled with strength, vitality, and self-confidence. As oestrogen levels drop, you may notice changes in muscle mass, metabolism, and recovery. But movement remains one of your most powerful tools for feeling good and staying strong.

1. Strength Training for Life

• Maintain and build lean muscle with resistance training 2–3 times per week

• Focus on compound movements like squats, presses, and deadlifts

• Progressive strength work helps support bone health and metabolism

  
  

2. Cardio That Supports You

• Regular aerobic exercise like walking or cycling, promotes heart health and mood balance

• Mix in shorter bursts of higher intensity if tolerated

  
  

3. Flexibility, Balance, and Recovery

• Incorporate yoga, Pilates, or mobility work to improve flexibility and manage stress

• Rest and recovery are key — quality sleep, hydration, and mindfulness make all the difference

💪 The Bottom Line

Whether you’re navigating your cycle or embracing menopause, your body deserves care, patience, and respect. At Healthy U Ladies Gym, we’re here to help you train in harmony with your hormones — empowering you to feel your best every day of the month, and every stage of life.

Ready to train with a community that truly understands women’s bodies?

Join Healthy U Ladies Gym and discover how our fitness instructors can help you move with confidence, build strength, and celebrate every chapter of your fitness journey.

Love,

The HUG Team x x