Train Like a Woman: How Cycle-Based Training Unlocks Performance and Protects Health

Summary

For decades, sports science treated the male body as the universal model — leaving women to train by standards that often ignore their physiology. The result: overtraining, cycle loss, and burnout masked as discipline. Exercise scientist Frances Elisa Weber, founder of FEMNETIC Academy, reveals why syncing training with the menstrual cycle is not a trend but a science-backed strategy for performance, recovery, and long-term health. By understanding hormonal fluctuations — from the low-energy days of menstruation to the strength peaks of the follicular phase — women can align training intensity, nutrition, and recovery to their body’s natural rhythm. Cycle-based training prevents RED-S (Relative Energy Deficiency in Sport), reduces injury risk, and transforms the menstrual cycle from obstacle to compass.

Train Like a Woman: How Cycle-Based Training Unlocks Performance and Protects Health

“Eat clean. Train hard. Be disciplined.”
I lived by these rules — like countless others. But after years of pushing my body according to standards built for men, my period stopped, my health declined, and my body sent a clear signal: enough.
– Frances Elisa Weber, Exercise & Nutrition Scientist, Author, Founder of FEMNETIC Academy

Fit, but not healthy

For three years, my menstrual cycle disappeared. I trained intensely, fueled too little, recovered too rarely. I got sick more often, slept worse, and hit a performance plateau. What I didn’t know back then: I was experiencing REDs (Relative Energy Deficiency in Sport) — a state where the body, overwhelmed by an energy gap, shuts down non-essential functions like reproduction to keep the basics running.

My training plan followed male blueprints; my life ran like clockwork. The menstrual cycle? Not part of the equation. I was “fit” by conventional standards — but far from healthy.

This realization changed everything. It led to my master’s research on physiological and hormonal differences in male and female athletes — research that went viral. Today, through FEMNETIC, I teach coaches across German-speaking countries how to align training with the menstrual cycle so women can train smarter, perform better, and thrive sustainably.

The Problem: Training by Male Standards

Sports science has long centered on the male body. Training plans, nutrition strategies, and research protocols are still largely built on male physiology. But women are not “small men.” Their bodies follow cyclical rhythms — with hormone fluctuations, shifting energy levels, changing injury risk, and metabolic needs that call for tailored approaches.

Only around 6% of sports science studies focus exclusively on women (Cowley et al., 2021). Nutrition research shows a similar pattern. For decades, female physiology was labeled “too complex,” and hormonal fluctuations were seen as a nuisance, not an asset.

This blind spot isn’t limited to sports. It’s part of the Gender Data Gap — a systemic lack of female-specific data that runs through fields like medicine, automotive design, and workplace research. The result? Female bodies, needs, and experiences are consistently underrepresented.

In sport, this data gap has real-world consequences:

• Training and nutrition rarely reflect the menstrual cycle
• Coaching lacks individualization
• The risk of cycle disturbances, overtraining, performance drops, or amenorrhea rises
• Physical signals are often misread as “lack of discipline” instead of hormonal imbalance

While millions of women menstruate, robust, large-scale studies on cycle-based training remain rare. Many rely on small cohorts or animal models. But momentum is building: researchers, coaches, and athletes are pushing for female physiology to move from the margins to the core of sports science.

RED-S: When Performance Comes at the Expense of Health

RED-S (Relative Energy Deficiency in Sport) describes a state where the body consistently expends more energy than it receives — through training, nutrition, or physical and psychological stress. Over time, this energy shortfall can no longer sustain essential bodily functions such as hormonal regulation, immune response, or bone metabolism.

For menstruating women, RED-S often manifests through cycle disturbances or even the complete loss of menstruation — a clear warning signal from the body. But the consequences reach far beyond the reproductive system. RED-S can reduce bone density, impair recovery, increase susceptibility to infections, strain the cardiovascular system and mental health, and ultimately limit athletic performance over the long term (Mountjoy et al., 2018).

The Cycle: A Built-In Training Compass and Health Tracker

Unfortunately, many still view the menstrual cycle as a hindrance — especially in sports. But understanding cyclical changes reveals the opposite: the cycle is not an enemy, but a biological navigation system. It influences metabolism, sleep, mood, energy levels, and nutrient requirements — offering powerful cues to tailor training, nutrition, and recovery to the body’s rhythms.

It’s important to remember: cycle lengths, hormone levels, and subjective experiences vary greatly — from woman to woman, and even from cycle to cycle in the same individual. Still, research and lived experience reveal clear physiological patterns that can be used to optimize training.

The Menstrual Cycle at a Glance

• Cycle length: typically 21–35 days, highly individual
• Day 1: marks the first day of menstruation — the start of a new cycle
• Bleeding duration: usually 4–7 days
• Phases:
  • Menstruation (days 1–5)
  • Follicular phase (days 6–13)
  • Ovulation (around day 14 ±3)
  • Luteal phase (days 15–28)

A healthy cycle is regular, includes ovulation, is relatively pain-free, and reflects stable hormonal balance. Fluctuations are normal — consistency over time is what matters most.

Menstruation

Estrogen and progesterone levels are at their lowest. Many experience fatigue, mood swings, or cramps. Severe pain isn’t “normal” — it can indicate hormonal imbalances or nutrient deficiencies and should be taken seriously.

Training tips: If you feel well, training is absolutely possible. Foundational endurance, mobility work, or gentle yoga are great options. Be mindful with exercises that heavily load the core or pelvic floor (e.g., deadlifts, hip thrusts), as pain or technique issues can arise. Allow space for recovery — excessive intensity can worsen symptoms.

Follicular Phase

As menstruation ends, estrogen levels rise, creating an anabolic environment: improved recovery, more energy, higher motivation.

In my master’s research with over 500 participants, most women reported feeling their strongest and most capable during this phase — both subjectively and in measurable performance outcomes (e.g., faster recovery, greater strength gains).

Studies back this up: training adaptations are often more pronounced in the follicular phase (Sung et al., 2014; Wikström-Frisén et al., 2015), though research is still in its early stages.

Training tips: Ideal time for strength training, HIIT, or introducing new stimuli. But remember — your body isn’t a machine. Tune in to how you actually feel.

Ovulation

Around ovulation, estrogen and testosterone peak, and many experience both physical and mental high performance. However, studies show that injury risk increases during this phase (and toward the end of the luteal phase), particularly for ACL tears, likely due to hormonally induced changes in connective tissue (Hewett et al., 2007; Herzberg et al., 2017).

Training tips: Prioritize clean technique, neuromuscular control, and preventive work.

Luteal Phase

After ovulation, progesterone dominates. Core temperature rises, metabolism shifts, and many notice increased hunger, lower energy, and mood changes. Basal metabolic rate can increase by up to 300 kcal/day (Barr et al., 1995).

PMS (Premenstrual Syndrome) affects roughly 80–90% of menstruating individuals (Steiner & Born, 2000), manifesting as irritability, breast tenderness, bloating, fatigue, or depressive moods.

Training tips: If energy is low, focus on technique, low-intensity endurance, mobility, or active recovery. This is a great phase for deload weeks or lighter training blocks. Adjust nutrition — e.g., prioritize complex carbohydrates, regular meals, anti-inflammatory foods, and key micronutrients like magnesium and B vitamins.

Takeaway: Cycle-based training is not a rigid system — it’s an invitation to work with your body, not against it. Recognizing cyclical patterns allows for smarter training, better recovery, and more sustainable progress over time.

Own Your Cycle: Steps Toward Smarter Training

1. Understand

It all starts with knowledge. Educate yourself about your menstrual cycle — or, if you’re a coach, integrate this knowledge into your work. Cycle literacy is health literacy.

2. Track

Keep a cycle journal — analog or digital. This helps you identify individual patterns that can inform your training plan.

3. Adjust

Leverage high-energy phases for more intense training, and plan recovery phases consciously. Flexibility is key — no two cycles are exactly the same. Nutrient needs also shift throughout the cycle and can be adapted accordingly.
(Going into specific recommendations would exceed the scope here, but there are excellent books and continuing education programs available.)

4. Spread the Knowledge

For coaches: cycle-based training should be part of every comprehensive education. In the DACH region, FEMNETIC offers certified trainings to make this knowledge practically applicable.

Your Cycle as a Superpower

Cycle-based training isn’t a trend — it’s a paradigm shift. It’s not about doing less; it’s about training smarter.
The menstrual cycle is a precise biological feedback system. Those who learn to listen to it can fine-tune performance, protect their health, and unlock their full potential.

The revolutionary often lies in the everyday — and sometimes, it starts with a simple decision: to stop working against your body, and start working with it.

Key Takeaways

• The problem: Most training plans are based on male physiology; only ~6 % of sports-science studies focus exclusively on women.
• RED-S warning: Chronic energy deficit suppresses hormones, stops menstruation, weakens bones, and limits performance.
• The menstrual cycle is a biological guide, not a barrier. Hormonal shifts affect metabolism, recovery, mood, and injury risk.
• Menstruation phase: Prioritize recovery, mobility, or light endurance; avoid maximal lifts if fatigued or cramping.
• Follicular phase: Rising estrogen supports adaptation — best time for high-intensity or strength training.
• Ovulation phase: Peak strength and focus; balance ambition with joint stability work to reduce injury risk.
• Luteal phase: Higher progesterone and body temperature; ideal for deloads, technique work, and active recovery.
• Cycle tracking = performance tracking. Journaling or apps help identify unique energy and mood patterns.
• Nutrition must adapt: increase complex carbs and micronutrients (magnesium, B vitamins) in the luteal phase; maintain sufficient protein overall.
• Cycle-based training builds longevity: sustainable performance, fewer injuries, better hormone balance, and improved overall health.