Strength Training, Sex Differences & Your Cycle

Yes, sex matters in training—but mostly in planning, not in potential. Women and men adapt similarly to resistance training when the program is progressive and consistent. The bigger wins come from lining up smart training with real-world physiology—especially across the menstrual cycle. (We’re here for science and great squats.)

How to train with your cycle (practical, not precious)

Early follicular (roughly days 1–5)
Hormones are low; some people feel flatter or crampy. Performance can be slightly down on average. If cramps or fatigue bite, pivot rather than stop: reduce top sets, concentric (push) techniques, pause work and mobility exercises. If you feel good, crack on. PubMed Central

Mid/late follicular → ovulation (days ~6–14)
This is a sweet spot for many: strength, power, and “snap” often feel better. Lean into heavy compound lifts, velocity work, jumps/sprints, and progression. Evidence is mixed, but practically this is where many lifters report their best sessions. PubMed Central+1

Luteal (days ~15–28)
Progesterone climbs; core temp is up; sleep and heat tolerance may be a bit off. Keep the main lifts, but regulate. Longer rests, hydration, and electrolytes. Interval work can feel tougher. Physiology Journals

On the pill?
Group data suggest performance differences vs. non-users are tiny and highly individual. Translation: pick the contraception that works for your life, then adjust training by feel and performance. PubMed Central

Three more differences that matter (and what to do)

1) Gains potential
When women and men follow well-designed programs, hypertrophy and strength gains are broadly similar (relative to body size). Women may even show strong relative upper-body strength gains when untrained. So no, you’re not “missing the strength gene”—you need progressive overload, enough protein, and patience. PubMed+1

2) Iron status
Iron deficiency is more prevalent in female athletes and quietly affects training (fatigue, breathlessness, flat sessions). If performance feels “ meh,” ferritin levels can play an important part, especially with heavy cycles or higher running volumes. Food first, then supplement if advised. PubMed Central+1

3) Knee health & landing mechanics
Women have a higher non-contact ACL injury risk on average—linked to biomechanics and neuromuscular factors. Recommended: hops/landings, deceleration drills, change-of-direction, hamstring strength (hinge patterns, Nordics), and robust single-leg work—all year. PubMed Central+1

A simple ‘cycle’ strength template

• Two to three heavy days: squat/hinge/press/pull with progression (RPE or %), plus 1–2 explosive lifts or jumps.

• One to two “quality capacity” days: carries, single-leg strength, trunk, sleds/rows/assault intervals.

• Always on: landing/deceleration practice, hamstring bias, mobility you’ll actually do.

• Cycle tweaks: push load in late follicular; manage intensity in rough early-follicular or late-luteal days; keep showing up.

Light tips (and a smile)

• Coffee is a warm-up (kidding… mostly).

• Track symptoms > dates; everybody’s pattern is different.

• Bad day? Lower the bar, not your standards. Perfect form is never wasted.

• Creatine works.