Female Cycle and the Risks of Training

What These Recommendations Are Based On

This is not “something from the internet.”

Modern recommendations for women’s training are based on:

— research in sports endocrinology

— neurophysiology

— sports medicine and gynecology

— data from international sports organizations

In recent years (especially 2020–2025), a large number of studies have been published on:

— the impact of estradiol and progesterone on strength and recovery

— injury risks across different phases of the cycle

— Relative Energy Deficiency in Sport (RED-S)

— female biomechanics and injury prevention

Only now is fitness beginning to adapt to female physiology.

⸻

4 Phases of the Cycle — 4 Different Bodies

It is important to understand a simple thing:

throughout the month, your physiology literally changes.

To make it easier to navigate, I will indicate approximate days.

(Important: every cycle is different — this is a guideline, not strict rules.)

⸻

1. Menstruation

Approximately days 1–3/5 of the cycle

Phase of decrease and recovery

During this period, the body is already under stress.

What happens:

— energy levels decrease

— sensitivity increases

— the body is more vulnerable

— there is an inflammatory background

❌ What you should NOT do:

— intense workouts

— jumping

— strong pressure on the abs; ideally remove all core-focused exercises during this period

— inverted poses and twists

— heavy strength training with straining

✔️ What is better:

— gentle movement

— restorative Pilates, light gymnastics for areas other than the abdomen and pelvis, relaxing stretching

— light yoga

— breathing

— walking

During this period, the body should not be pushed — it should be supported.

⸻

2. Follicular Phase

Approximately days 4/6 – 12/14

Phase of strength, energy, and progress

This is where “your time” begins.

The body:

— adapts to load better

— recovers faster

— builds muscle more easily

— learns and memorizes movements better

✔️ This is the ideal period for:

— strength training

— complex exercises

— learning new techniques

— intensive classes

— increasing load

If you want results —

this is where the main progress is built.

⸻

3. Ovulation

Approximately days 13–16

Peak condition… but ATTENTION — hidden risks!

During this period:

— energy is high

— the body feels very flexible

— confidence increases

But there is a nuance.

Ligaments become more relaxed.

This creates a false sense of extreme flexibility.

❗ Risks:

— strains

— joint instability

— serious injuries (especially knees and pelvis)

✔️ How to train:

— focus on control

— avoid overstretching, reduce stretching volume

— add strength to exercises, focus on muscle strengthening rather than flexibility

— very carefully monitor technique and control all movements

This is not the time to “push into splits at any cost.”

⸻

4. Luteal Phase

Approximately days 17–28

Phase of slowing down and sensitivity

During this period:

— fatigue comes faster

— mood changes, new exercises are harder to process

— tendency toward swelling appears

— coordination worsens

❌ What can worsen the condition:

— excessive intensity

— new complex movements

— overload

✔️ What is better:

— moderate training

— familiar exercises

— slower pace

— stabilization work

— breathing and stretching

And yes — in this phase, the body burns fat better.

But through gentle, not aggressive training.

——

Why This Is So Important (in Simple Terms)

In short:

🔹 In the first phase, the body is weakened

🔹 In the second — максимально сильное → at its strongest

🔹 In the third — flexible but unstable

🔹 In the fourth — sensitive and fatigued

If you ignore this:

— injury risk increases

— inflammation rises

— the hormonal system suffers

— the body retains water and looks worse

If you take it into account:

— workouts give results faster

— the body looks better

— less swelling

— stable cycle

— more energy

⸻

An Important Point That Is Rarely Discussed

There is a condition I often see in women —

they train a lot, but their body only gets worse.

This is related to lack of energy.

If you:

— eat too little, constantly diet without medical supervision, or don’t understand proper nutrition for your body

— train too much or too little

— are constantly in deficit and under stress

— do not take your cycle into account

— haven’t done blood tests for hormones and vitamins for a long time and don’t know what’s happening internally

The body starts to “shut the system down”:

— the cycle gets disrupted

— energy drops

— recovery worsens

Result: a body you are not satisfied with

⸻

My Approach

In individual work, I always consider:

— the phase of your cycle

— the condition of your body

— your personal level of energy and capacity

In group sessions, I always remind you to be attentive to your own body and allow you not to do what feels wrong or unsuitable for you.

We always have a warm, almost home-like atmosphere — but with structure and control, of course.

Because my goal is not just to load you.

But to make sure that:

— your body becomes more beautiful

— your health improves

— your energy increases

— and the result is sustainable

Without setbacks.

Without burnout.

Without harm.

⸻

Conclusion

The female body is not about “pushing through and doing.”

It is about feeling and building a system.

And when you start training in rhythm with your cycle —

the result becomes not only faster, but also higher quality.

And you truly begin to раскрывать вашу внутреннюю силу → unlock your inner strength, which cannot help but reflect externally.

With love,

Marina Nezhinskaya