No evidence for adjusting resistance training according to the menstrual cycle phase

Summary of a literature review looking at studies that assessed the influence of the menstrual cycle phase on the acute and long-term performance in resistance training.

Who

5 systematic reviews and meta-analyses with possibly up to 2,144 menstruating female participants (232+954+314+226+418)

Design

umbrella review of the meta-analyses and systematic reviews

Outcome measures/tests

hormonal levels
resistance training short- and long-term adaptations

Main results

the standard belief that a menstrual cycle has 28 days with ovulation on day 14 dividing into equal follicular and luteal phases is an overstatement. In reality, the cycle varies in the length of the phases (follicular somewhere between 10 and 22 days, luteal 7 to 17) from female to female, and sometimes even from month to month in the same person.
the detection methods used in many studies were often not sufficient (body temperature, calendar counting) to truly determine menstrual phase, therefore producing questionable results. Only urine or blood tests of hormonal levels are recommended.
3 out of 5 reviews concluded that the menstrual cycle phase does NOT influence strength performance. Two reviews that concluded the possible influence of hormones on strength performance, had serious issues with the methods used. All reviews admitted that included studies were of poor quality and had a low number of participants.
at the moment, there is no evidence stating that adjusting the stregth training according to the phase benefits female athletes. Until more high-quality studies appear, there is no evidence to adjust training volume/intensity or expect different resistance training responses according to the menstrual cycle.

Take home message

For a clinician & coach

Three out of five reviews concluded that the menstrual cycle phase does NOT influence strength performance. Two reviews that concluded the possible influence of hormones on strength performance, had serious issues with the methods used. All reviews reported that included studies were of poor quality and had a low number of participants. At the moment, there is no evidence stating that adjusting the strength training according to the phase benefits female athletes.

For a parent

At the moment, there is no evidence stating that adjusting the strength training according to the phase benefits female athletes. Until more high-quality studies appear, there is no evidence to adjust training volume/intensity or expect different resistance training responses according to the menstrual cycle.

For an athlete

Original article

Colenso-Semple LM, D’Souza AC, Elliott-Sale KJ, Phillips SM. Current evidence shows no influence of women’s menstrual cycle phase on acute strength performance or adaptations to resistance exercise training. Frontiers in Sports and Active Living. 2023 Mar 23;5:1054542.

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