Lady Hormones and Making Gains

Can Aunt Flo bring you more than just bloating, cramps and an extra sharp 'bitch face'?  It may be just so!  Ever since I read an article in Muscle & Fitness Hers from this past January called 'Harness Your Hormones', I have paid very close attention to my strength and energy levels week to week and they may be on to something!


Now I know this may sound crazy, but apparently ladies, our strongest days in the gym are the weeks our period starts.  Yup, THAT week.  But aren't we supposed to curl up under a blanket and eat ice cream?  Hell no!  Get your butt to the gym because you are about to hit some PRs!  How so, you ask?

 Well, testosterone and estrogen levels are at their lowest the week before you start your period, so when it starts, those hormone levels start to rise and cause an increase in energy and mood.  

        I know... that sounds crazy doesn't it?  I know everyone is different, and some of you may have really awful periods and feel like total shit that week, BUT if you don't and it's just a nuisance like it is for me, than try taking advantage of some gains!  EVERY single month, this week is the week I hit PRs.  Squat, bench, pull ups, curls... you name it.  If I have hit a PR, it's been with Aunt Flo spotting me!  No pun intended....ok maybe a little on that one. 

Week two (or the week after your period), your testosterone and estrogen levels are still pretty high so you can still kick ass in the gym.  Doing high intensity circuits or sprints are great during this week to maximize your fat burning potential with the extra energy you got going on.


The following two weeks energy levels take a big dip.  Firstly due to ovulation occurring around this time which bring on the bloat and irritability.  Or at least this happens to me. ;)  I ease off on the weight load I'm lifting this week and the following one and go for more moderate loads in the 10-12 rep range.  The week right before our periods, hormone levels are at their lowest which means energy, and therefore strength are, as well.  I take this as my recovery week and spend more time doing cardio or bodyweight/lightweight circuits.  That way my body has a chance to really prepare for the ass kicking week that lies ahead and there is much less risk of over-training.



Of course like I said before, we are all different, so what works well for one may not do jack for another.  My fitness journey has been one of never ending trial and error.  Ladies, pay attention to how you feel in the gym over the next few weeks.  It's a commercialized myth that you should be curled up eating Pamprin and Breyers during the week of your period.  Nonsense.  You're actually a crimson Superwoman!!!  Now get out there and get those gains! :)