The Impact of Menstrual Cycle Phase-Based Training on Muscle Hypertrophy and Strength

Modifying training volume according to the menstrual cycle does not influence changes in strength or muscle hypertrophy.

Overview

• What did they test? The researchers tested the effects of menstrual cycle phase-based training (MCPBT) on muscle hypertrophy and strength in healthy eumenorrheic women. Participants had individual legs randomized to one of four conditions: high-volume exercise during the luteal phase of the cycle, high-volume exercise during the follicular phase of the cycle, a consistent resistance exercise routine, or no exercise. 
• What did they find? All three resistance exercise conditions led to improvements in strength and hypertrophy, with no differences shown between groups. Training volume was the most important factor that impacted strength and hypertrophy outcomes.
• What does it mean for you? There don’t appear to be strength or hypertrophy benefits to MCPBT over traditional training. Varying resistance exercise training should be done based on individual circumstances rather than the menstrual cycle phase.

What’s the Problem?

Resistance exercise training improves strength, increases muscle hypertrophy, improves bone health, and more 1. These adaptations to resistance exercise are influenced by hormones including testosterone, estrogen, and progesterone 2. 

Because hormones fluctuate throughout the menstrual cycle for women, it is hypothesized that modifying training based on cycle phases may be a way to improve adaptations to exercise. Specifically, this means increasing training volume during the follicular phase, when estrogen is higher, and anaerobic and strength performance peak 2. 

Some studies have shown benefits of increasing training volume during the follicular phase of the menstrual cycle 3, but a recent review of the literature noted inconsistent methodological practices and a need for studies that use thorough methods of menstrual cycle verification 4. It is currently unclear if modifying training based on the menstrual cycle phase may be beneficial.

Purpose

Fluctuations in hormones can influence exercise performance, but it is unclear if there is a benefit to modifying exercise training according to menstrual cycle phase. The purpose of this study was to test the effects of increasing exercise volume in either the luteal or follicular phase on muscle hypertrophy and strength in healthy eumenorrheic women. 

Hypothesis

The authors hypothesized that higher volume training during the luteal phase would lead to lower strength and muscle adaptations due to the antagonistic effects of high progesterone on estrogen-mediated anabolic signaling.

What Did They Test and How?

Participants

The study included 24 healthy eumenorrheic women who had not engaged in lower body resistance training for at least six months. Eumenorrhea was defined by regular cycle lengths (21–35 days across the three most recent cycles), evidence of a luteinizing hormone (LH) surge, and a hormonal profile consistent with natural ovulatory cycles.

Participants were excluded if they used hormonal contraception within the previous three months, had experienced a lower-body injury in the past six months, or did not meet the criteria for eumenorrhea.