Training · Limited evidence
Menstrual Cycle and Performance
Performance may be slightly lower during the early follicular phase, but the effect is trivial and highly variable; the recommended approach is individualized, not a rigid phase-based rule.
Systematic review with meta-analysis · 1 source · 2 min
What the studies show
- Trivial reduction in performance during the early follicular phase compared to other phases.
- Variability between studies and between women was large.
- The authors recommend a personalized approach based on individual response.
How Letz applies it
Letz does not alter training plans based on cycle phase; coaches address reported symptoms and adjust the day using the same readiness logic applied to sleep and soreness.
Who it applies to
Eumenorrheic women not using hormonal contraceptives.
Limits
Low study quality; individual symptoms and perceptions matter more than group averages.
Sources
- McNulty et al., Sports Medicine, 2020 DOI 10.1007/s40279-020-01319-3
More in Training
- Resistance Training, Strength, and HypertrophyVarious training prescriptions improve strength and hypertrophy; heavier loads favor strength, and multiple sets favor hypertrophy.
- Weekly Volume: Sets per Muscle GroupMore weekly sets per muscle produce greater hypertrophy, with diminishing returns; for strength, moderate volumes already capture most of the gains.
- Frequency: training each muscle at least twice per weekTraining a muscle group twice a week is superior to once for hypertrophy; for strength, higher frequency helps primarily because it distributes volume more effectively.
- Load and rep rangeLight and heavy loads produce similar hypertrophy when sets are taken close to failure; heavy loads are superior for maximizing strength gains.