Don't stop lifting — adjust to how you feel. Research hasn't shown that cycle phase clearly changes strength or muscle gains, so there's no set amount you need to cut back. If you're tired, lighter weights or longer rests are fine. Adults are advised to do muscle-strengthening activity at least 2 days a week.
FitnessLuteal3 min read
Strength Training Before Your Period: Adjust as Needed
Don't stop lifting — adjust to how you feel.
Sources
- Frontiers in Sports and Active Living (Colenso-Semple et al.)Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training (2023)
- Centers for Disease Control and PreventionAdult Activity: An Overview (2023)
General wellness information, not medical advice. Talk to your healthcare provider about your health.