Hormones, Your Cycle, and Training: What's Happening in Your Body?

What happens hormonally during your cycle?

The cycle broadly consists of two halves. In the first half, the follicular phase, estrogen levels are low at the start and rise towards ovulation. Many women feel more energetic and stronger during this period, and workouts that require a lot of strength or speed often feel lighter. Around ovulation, estrogen peaks, which, in addition to a feeling of strength, also affects connective tissue. Tendons and ligaments become slightly more flexible, which can improve performance but also requires a good warm-up before you start explosive movements.

After ovulation, the luteal phase begins and progesterone rises. This hormone causes a slight increase in body temperature and can make workouts feel harder, even if the load remains the same. Recovery often takes a little longer during this phase, and some athletes notice that muscles feel stiff more quickly after exertion. This is also the phase where fluid retention is more common, making legs feel heavier at the end of the day. Those who suffer from this, for example, during runningor walking, often notice it most clearly in their calves, which can feel like calf complaints.

During menstruation, both estrogen and progesterone decrease, and many women experience this as a period with less energy and sometimes lower abdominal cramps. This does not automatically mean that training becomes more difficult; some athletes perform perfectly well during these days. It varies greatly per person and per cycle, and there is little point in linking a fixed training schedule to an average cycle that progresses differently for everyone. It is better to feel how your body reacts in each phase and adjust the intensity accordingly.

How can you deal with this practically?

There's no need to completely adjust your training schedule to your cycle, but it does help to recognize how your body reacts in the different phases. Do you feel like you have less energy or recover more slowly in a certain week? Don't be afraid to make a training session slightly less intense or to schedule an extra recovery day. Conversely, you can use a period when you feel strong and energetic for an intense interval or strength training. By tracking how you feel for a few months, you'll often discover a pattern that suits your body.In the luteal phase, many women experience a heavier feeling in their legs or retain more fluid. This can manifest as, for example, swollen anklesor tired legs at the end of the day. Herzog PRO Compression Sockscan offer extra comfort during this period by supporting blood circulation and venous return. Many female athletes experience more support during and after training thanks to gradual compression.

In addition to compression, many (top) female athletes in the luteal phase also use active aids such as a massage gunto loosen stiff muscles after training. In combination with Herzog compression socks, a recovery routine is created that supports both muscles and blood circulation. This method of recovery is not only used by recreational athletes, but also by top athletes. For example, professional cyclists from Fenix-Premier Tech, Baloise Glowi Lionsand top players from TeamNL Korfbaluse Herzog compression socks as part of their recovery routine after training and competitions.