Menstruation, Training & Eating: How to Work With Your Cycle (Not Against It)

If you’ve ever felt stronger, leaner, and more motivated one week…then bloated, tired, and frustrated the next — you’re not inconsistent.

You’re hormonal.

Your menstrual cycle affects energy levels, appetite, strength, recovery, and fat storage. Understanding this can completely change how you train, eat, and feel in your body.

The goal isn’t to push harder all the time — it’s to train smarter.

What Happens in Your Body During Menstruation

The menstrual cycle is driven by changes in oestrogen and progesterone. These hormones don’t just affect your period — they influence:

• Energy levels

• Strength and coordination

• Hunger and cravings

• Fluid retention and bloating

• Recovery and injury risk

That’s why your body doesn’t feel the same every week.

Training During Menstruation

During your period, both oestrogen and progesterone are at their lowest. This can mean:

• Lower energy

• Reduced motivation

• Heavier or more fatigued limbs

• Increased need for recovery

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What Helps:

• Lighter strength sessions

• Reduced volume or intensity

• Walking, mobility, or gentle cardio

• Prioritising rest without guilt

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Some women feel great training during their period — others don’t. Both are normal. Listening to your body is a strength, not a weakness.

Eating During Menstruation

Your body is working harder than usual, so under-eating can make symptoms worse.

Focus on:

• Protein to support recovery and stabilise appetite

• Iron-rich foods (red meat, lentils, spinach)

• Complex carbohydrates to support energy

• Hydration to reduce headaches and fatigue

Cravings often increase — and that’s not a lack of discipline. It’s your body asking for energy.

Balance matters more than restriction.

Why Bloating & Scale Weight Can Increase

During menstruation, you may notice:

• Water retention

• Digestive changes

• Temporary scale increases

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This is not fat gain.

The scale doesn’t understand hormones — so don’t let it dictate how you feel about yourself that week.

The Bigger Picture: Cycle-Aware Training

Instead of expecting the same output every week, try this mindset:

• Some weeks are for pushing

• Some weeks are for maintaining

• Some weeks are for recovering

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Progress doesn’t come from being “on it” 100% of the time — it comes from consistency across the month.

Why Strength Training Still Matters

Even during menstruation, strength training:

• Maintains muscle mass

• Supports metabolism

• Improves long-term body composition

• Builds resilience and confidence

You don’t need to skip training — you just might need to adjust it.

And that’s smart training.

Final Thoughts

Your cycle isn’t something to work around — it’s something to understand.

When you stop fighting your body and start listening to it, everything becomes easier:

• Training feels better

• Eating feels more intuitive

• Results become more consistent

• Confidence grows

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This isn’t about doing less.It’s about doing what’s right at the right time.

Your body isn’t unpredictable — it’s rhythmic.And when you work with that rhythm, progress follows. 💪✨