Does Your Menstrual Cycle Actually Change Your Athletic Performance? One of the biggest debates in women’s fitness is whether certain phases of the menstrual cycle improve or reduce performance. A brand-new systematic review looked at this question—but only included studies that actually measured hormone levels, making it one of the highest-quality reviews on this topic to date. 📖 Study Snapshot Study type: Systematic Review Evidence Level: ⭐⭐⭐⭐⭐ (High) Researchers reviewed studies that confirmed estrogen, progesterone, and luteinizing hormone with blood testing instead of simply estimating cycle phases from a calendar. This removes one of the biggest weaknesses in older research. ❓The Big Question Does your menstrual cycle consistently affect strength, power, endurance, or athletic performance? 🔍 Key Findings Researchers found: ✅ Some performance measures changed across the cycle. ✅ Maximum strength was generally very similar throughout the cycle. ✅ Explosive power also appeared largely unchanged. ✅ Some studies found slightly better neuromuscular coordination around ovulation. ❌ There was no single phase where every woman consistently performed best. The researchers emphasized that the quality and consistency of existing evidence still aren’t strong enough to recommend universal cycle-based training plans. 💡 What This Means for Everyday Women You don’t need to panic if your workout lands during your period. Instead: - Train according to how you feel that day. - Adjust for pain, fatigue, poor sleep, or illness. - Don’t assume your cycle automatically limits your ability. Many women feel fantastic during menstruation. Others don’t. Both experiences are normal. 👩 Who Does This Apply To? - Recreational lifters - Competitive athletes - Women who naturally menstruate - Women not using hormonal contraception Elite female athletes are still underrepresented in the research, so we need more high-quality studies. ⚠️ Limitations Although this review used stronger methods than previous reviews:

Before we rush into another week, let’s pause and collect some evidence. GOATGETheR isn’t about having a perfect week. It’s about becoming more aware of what strengthens you, what drains you, and what your body may be trying to communicate. Answer these three questions: 1. What was your biggest win this week? It can be physical, mental, personal, or professional. Small wins count. 2. What was your biggest struggle? No judgment and no pretending. Awareness gives us something to work with. 3. What did you learn about your body this week? Think about your energy, appetite, sleep, mood, stress, training, recovery, pain, or menstrual cycle. Your answers don’t have to be polished. The goal is to start noticing patterns and building evidence about yourself. I’ll go first in the comments. What did this week teach you? — Bobbie My biggest win: teaching My son a new skill My biggest struggle: being consistent with being present What my body taught me: my body taught me I love being in masculine energy because it pushes to to accomplish my goals . I have to accept that about myself One small action I’m carrying into next week: being the version of myself that requires me to get out my head