TRAIN YOUR FEMALE CLIENT ALONGSIDE HER MENSTRUAL CYCLE
By using a client ’ s menstrual cycle to inform her training , you can help her achieve more with less effort , writes trainer and educator Clare Hozack .
F or women , the menstrual cycle is a significant , but often
overlooked , influencer of exercise performance . When factored in , however , it can make a world of difference . I want to start by saying that this is the simple , generalised version that will only work for about 15 % of your client base , because only about 15 % of all women have a 28-day cycle .
To further complicate things , all women react differently to varying hormone levels ; some feel amazing at certain points , while others will feel downright awful . After trial and error , however , when you get your client ’ s unique rhythm right , it will be a game changer . It will get her working easier , sticking to dietary plans better , and consistently getting results in a way that you previously had to fight to achieve .
Track the data
The first thing to do is start tracking information about a range of factors , including sleep quality , mood , pain , skin changes , joints , temperature and motivation levels . You can use a combination of app-gathered data and your client ’ s personal observations to gather this information . Once a pattern emerges , you can map her training session plans to it .
After at least three cycles ( which may or may not be three months ) you should start to see a pattern emerge . Lack of a pattern is a symptom that may warrant a visit to a GP , preferably an integrative one or one who is passionate about women ’ s health , or a naturopath who specialises in fertility and hormonal health .
Matching your client ’ s training to her pattern
Once you ’ ve established your client ’ s pattern , the way to start matching her training to her cycle is actually very simple :
Phase 1 : Menstruation
This can go anywhere from three to five days and shouldn ’ t require more than a super pad to absorb a few hours of blood . Bleeding that is excessively heavy , painful , or longer than five days should be referred to a GP or naturopath that specialises in hormone dysfunctions . Some women will feel excessively tired , which is also a warning sign to get their iron checked , while others will feel released and energised .
Phase 2 : Follicular
It is in this low hormone phase that women are the most like men , and characterised by a slow increase in oestrogen , followed by a sharp increase in luteinising hormone right before ovulation . This is the most comfortable time for most women to train hard , lift heavy and diet ( because of reduced insulin sensitivity ). Her testosterone is at its highest in this phase , so strength gains are better . Take advantage of this by scheduling muscle building exercises for this phase .
Phase 3 : Ovulation
Ovulation will sometimes be symptomatic for some women , with back or abdominal pain , and in others it will pass unnoticed . Either way , your client is at greater risk of injury during this time , so slow down reps and cut back on plyometrics if possible . A rise in your client ’ s core temperature indicates that ovulation has occurred .
Phase 4 : Luteal
This is characterised by a large increase in progesterone . In some ways , this hormone is wonderful , helping your female client sleep , but in other ways it can make training less comfortable . Her core temperature will rise , she becomes more sensitive to insulin , and her metabolic rate increases . This phase of the cycle is not good for dieting , and calories should be increased by at least 100 per day if she is dieting . Training can still be hard , but she ’ s more at risk of overheating , so it is a perfect time to lengthen your sessions and work on endurance .
The end of phase 4 is the most common time for athletes to feel down , lethargic and unmotivated , so go with it and prescribe a week or so of light exercise , walking , yoga and recovery .
Performance is only impaired minimally by the late luteal or menstrual phase , so a client shouldn ’ t need to skip important meets or competitions because of her period . For training , however , starting to sync your intensity and objectives to literally ‘ go with her flow ’ will make sticking to your program easier for her , getting better results with less effort .
Clare Hozack A former athlete and strength and conditioning coach , Clare applies this experience to her work training and educating pre- and post-natal women to help them develop ‘ next level ’ fitness . A trainer with IntoYou studio on Sydney ’ s Northern Beaches , she is also the Australian and NZ Master Trainer for Burrell Education , which delivers a range of women ’ s health and pregnancy-related courses .
40 | NETWORK SUMMER 2021