Скачать или смотреть Strength training around your menstrual cycle

When to Strength Train Around Your Cycle
Not all weeks are created equal — especially when you're still cycling.
Here’s the hormone-friendly way to plan your strength training (yes, even if you’re in perimenopause):

🩸 Day 1–14 (Menstruation → Ovulation):
✔️ Estrogen is rising
✔️ Energy is up
✔️ You recover faster
💪 This is your go-time for strength training or weighted vest walks.
🔥 Build lean muscle
🔥 Improve metabolism
🔥 Support bone health (especially key in midlife)

🌙 Day 15–28 (Luteal Phase):
✔️ Progesterone takes the lead
✔️ You might feel heavier, slower, more tired
❤️ This is your time for lighter movement, mobility, walking, or gentle strength.

💡 The secret? Train with your physiology — not like a 25-year-old man on a gym bro schedule.