{"id":7971,"date":"2025-04-24T15:42:31","date_gmt":"2025-04-24T13:42:31","guid":{"rendered":"https:\/\/www.welovecycling.com\/uk\/?p=7971"},"modified":"2025-04-30T15:44:00","modified_gmt":"2025-04-30T13:44:00","slug":"should-women-time-their-workouts-based-on-their-menstrual-cycles","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/uk\/2025\/04\/24\/should-women-time-their-workouts-based-on-their-menstrual-cycles\/","title":{"rendered":"Should Women Time Their Workouts Based on Their Menstrual Cycles?"},"content":{"rendered":"

Female cyclists who strength train often hear about the benefits of aligning workouts with different phases of the menstrual cycle, a practice known as cycle syncing. However, a new study from McMaster University reveals that this popular concept might lack scientific backing.<\/strong><\/p>\n

<\/p>\n

No hormonal advantage was observed<\/strong><\/h2>\n

Researchers at McMaster University examined whether the menstrual cycle\u2019s phases affect muscle-building responses to resistance training. Contrary to widespread internet claims, the findings showed no significant differences in muscle protein synthesis between cycle phases.<\/p>\n

\u201cOur findings conflict with the popular notion that there is some kind of hormonal advantage to performing different exercises in each phase. We saw no differences, regardless of cycle timing,\u201d said Lauren Colenso-Semple, the study\u2019s lead author.<\/p>\n

Muscle protein synthesis remains similar during the menstrual cycle phases<\/strong><\/h2>\n

To test the theory of cycle syncing, researchers closely monitored the menstrual cycles of healthy young women over 3 months. The study<\/a> also noted that only about 12% of women experience the \u201ctextbook\u201d 28-day cycle with ovulation on day 14.<\/p>\n

Participants performed heavy resistance exercises during two distinct menstrual phases: the follicular phase (high oestrogen) and the luteal phase (high progesterone). The scientists used a tracer molecule to track muscle protein synthesis, a key factor in muscle growth.<\/p>\n

Results showed that muscle protein synthesis rates did not change significantly based on menstrual cycle phases. \u201cOur work shows that women who want to lift weights and recondition their muscles should feel free to do so in any phase of their cycle,\u201d said Stuart Phillips, supervisor of the study.<\/p>\n

Practical implications for cyclists<\/strong><\/h2>\n

For female cyclists, especially those incorporating strength training<\/a> to prevent injury and enhance performance, this research simplifies the approach.<\/p>\n

Consistency over complexity:<\/strong> There’s no need to complicate training schedules with detailed cycle tracking. Consistency in training remains the best approach to achieving strength and performance goals.<\/p>\n

Listen to your body:<\/strong> Regardless of the phase of the menstrual cycle, tailoring workouts based on personal energy levels, fatigue, and overall health remains essential. \u201cIt is important to tailor your training to how you feel,\u201d said Phillips.<\/p>\n

While this study offers important clarity, the researchers highlight the need for more extensive research into women\u2019s health and exercise physiology. Future studies might examine how different contraceptives and menstrual irregularities affect training adaptations, potentially providing more individualised insights for female athletes.<\/p>\n","protected":false},"excerpt":{"rendered":"

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