Perimenopause is a life stage where hormone levels fluctuate before the onset of menopause. These changes often lead to an imbalance of estrogen and progesterone, which can affect insulin sensitivity, how well your body uses carbohydrates for energy. That’s why timing your workouts according to different phases of the menstrual cycle can help alleviate perimenopausal symptoms and support sustained energy and overall well-being.
Phases of the Menstrual Cycle & Recommended Workouts
1. Follicular Phase (Days 1–14)
Hormone Levels: Estrogen begins to rise, increasing insulin sensitivity and improving the body’s ability to use carbohydrates for energy.
Insulin Sensitivity: Since the body processes carbohydrates efficiently, you can benefit from a higher-energy diet rich in quality carbohydrates. This supports both training performance and recovery.
Recommended Workouts:
Strength Training: Rising estrogen levels support muscle growth, making this a great time for heavier strength training.
Endurance Training: Long runs and interval workouts work well in this phase as the body can efficiently utilize glycogen stores.
2. Ovulation (Days 14–16)
Hormone Levels: Estrogen peaks, leading to increased energy and a feeling of strength.
Insulin Sensitivity: Due to high estrogen levels, the body continues to utilize carbohydrates effectively as an energy source.
Recommended Workouts:
Strength Training: Continue lifting heavy weights to maximize muscle and strength gains.
High-Intensity Workouts: If your body feels good, short bursts of high-intensity training (such as HIIT or speed intervals) can be highly effective.
Recovery Focus: Despite feeling energized, prioritizing recovery is crucial. Excessive training without rest can place too much stress on the body.
3. Luteal Phase (Days 17–28)
Hormone Levels: Progesterone increases while estrogen drops. This can impact energy levels and mood. Higher progesterone levels also raise body temperature, making exercise feel more demanding.
Insulin Sensitivity: Insulin sensitivity declines, and the body starts favoring fat as an energy source instead of carbohydrates.
Recommended Workouts:
Low-Intensity Cardio: Since the body becomes better at using fat for fuel, low-intensity aerobic exercise supports fat metabolism and reduces hormone-related stress.
Lighter Strength Training: Moderate weights and higher rep ranges help maintain muscle without excessive strain.
Recovery & Mobility Work: Your body might need more rest during this phase. Prioritize sleep and mobility exercises to support overall well-being.
Insulin Sensitivity & Perimenopause
During perimenopause, fluctuating hormone levels can reduce insulin sensitivity, leading to:
- Increased fat storage, especially in the abdominal area
- Energy crashes and blood sugar fluctuations
That’s why exercise plays a critical role. Regular training improves insulin sensitivity and helps prevent metabolic slowdowns.
The Role of Strength Training:
Strength training is one of the most effective ways to enhance insulin sensitivity. More muscle mass improves glucose storage and usage, keeping blood sugar levels more stable.
The Role of Low-Intensity Exercise:
Managing stress is key during perimenopause, as high cortisol levels can further reduce insulin sensitivity. Low-intensity cardio lowers cortisol and supports fat metabolism, helping maintain hormonal balance.
Summary
Adapting your training plan to different phases of the menstrual cycle can enhance performance, recovery, and hormone balance, especially during perimenopause. By prioritizing strength training and low-intensity movement, you can support insulin sensitivity and overall well-being.
Listen to your body and adjust training intensity based on how you feel. Perimenopause can bring fluctuations in energy levels, making rest days even more important as workouts. Less is more!
