Hormonal
Menstrual cycle phase does not appreciably influence acute strength performance or chronic adaptations (strength/hypertrophy) to resistance exercise training in naturally cycling women.
Do not restrict your training volume, intensity, or frequency based on your menstrual cycle phase. The current scientific consensus indicates that hormonal fluctuations across the cycle do not significantly impact your ability to build strength or muscle. Focus on consistent, high-quality resistance training regardless of where you are in your cycle. If you experience menstrual symptoms that affect your well-being, adjust for comfort, not for perceived biological incapacity.
it is premature to conclude that short-term fluctuations in reproductive hormones appreciably influence acute exercise performance or longer-term strength or hypertrophic adaptations to RET.
Why this rating
Based on an umbrella review of multiple systematic reviews and meta-analyses, though the authors note heterogeneity and methodological flaws in primary studies.
Source
Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training
Lauren M. Colenso‐Semple et al. · Frontiers in Sports and Active Living · 2023
DOI 10.3389/fspor.2023.1054542
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