The female body is amazing. But when it comes to sport and training, it also comes with some unique considerations that most programmes completely ignore.

One big factor? The menstrual cycle and the hormone changes that come with it.

If you've ever felt unstoppable one week and sluggish the next, you're not imagining it. Your hormones are doing something different—and once you understand what, you can start working with your body instead of fighting it.

Each month, your body goes through a natural cycle that affects your hormones, especially oestrogen and progesterone.

These shifts influence more than just your period. They can change how much energy you have, how your body uses fuel, and how well you recover after training.

The cycle breaks down into two main phases, and they feel genuinely different.

This is when oestrogen rises and your body is primed for performance.

Energy tends to be higher, recovery is faster, and you're usually better able to handle harder, high-intensity training.

This is the time to push.

Your body is set up to respond well to the challenge.

Progesterone rises.

Your body temperature is slightly higher. You might feel more tired, need longer to recover, or just feel a bit off.

This isn't weakness - it's biology. During this phase, your body relies more on fat for fuel and may not respond as well to high-intensity efforts.

Training might need to shift: more focus on skill work, recovery sessions, lower intensity, or just dialling back the volume slightly.

You're not underperforming. You're in a different phase.

Here's something most training plans don't account for: women generally burn more fat during exercise, while men tend to use more carbohydrates.

This matters. Your nutrition might need to look slightly different to a man's, and your training plan may benefit from being tailored to match how your body actually works—not how a textbook written about men says it should.

Copying a plan designed for men - or even one designed for women but ignoring the cycle - might not give you the best results.

The core principles of training (strength, conditioning, progression) are the same for everyone.

But things like training volume and intensity, rest and recovery needs, and rate of progression might need to be tweaked to suit your body better.

This isn't about limitations. It's about being smarter.

Understanding how your body works across your cycle isn't a weakness. Honestly, it's a superpower.

And remember - every woman is different. Your experience won't be exactly the same as your teammate's, your sister's, or that influencer you follow.

Listening to your own body is key.

Here's something worth remembering: individual variation within each sex is just as significant as the differences between females and males.

What works perfectly for one woman might not suit another. The cycle affects everyone differently. Some women barely notice the shifts; others feel them intensely.

The goal isn't to follow a rigid "cycle syncing" protocol - it's to pay attention, notice patterns, and adjust accordingly.

Understanding the effect the menstrual cycle has on our bodies could help us work with it rather than against it.

Having awareness of hormonal fluctuations and their possible influence on exercise and training can help us make more informed decisions - about when to push, when to rest, and how to fuel.

The research in this area is still catching up, but there's enough evidence to start making smarter choices now.

We'll continue exploring hormones, the menstrual cycle, and how fluctuations affect our energy, recovery, and performance. There's more to dig into - and we'll keep breaking it down in a way that actually helps you train better.

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