Скачать или смотреть Hot take: Your period doesn’t need its own training program

Hot take: Your period doesn’t need its own training program. (Comment FEMALE PHYS & I’ll send you all my resources on this)

I know the internet told you to lift heavy in your follicular phase, do yoga in your luteal phase, and basically bubble-wrap yourself during menstruation. But here’s what the research actually shows: training consistently throughout your cycle micromanaging every phase.

Can some women feel different across their cycle? Absolutely. Should you modify if you feel like crap? Sure. But this idea that you MUST train differently based on where you are in your cycle? Not backed by science.

The studies that exist on cycle-based training show minimal to no performance differences across phases for most women. And the ones that do show differences? The effect sizes are small and inconsistent.

What actually matters:
• Training consistently over time
• Progressively overloading
• Recovering adequately
• Eating enough to support your training

If you feel better doing slightly less volume during your period, cool. If you hit PRs while menstruating, also cool. Your cycle is not this fragile thing that dictates your entire training life.

You’re not broken. You don’t need a special program. You just need good programming, period. (Pun intended.)

Head if you don’t want to miss out on actual cycle based training education 💕