Train properly during your cycle

The constant ups and downs of estrogen and progesterone not only regulate the female cycle but also influence your physical performance during exercise. Therefore, it makes sense to coordinate your training with your menstrual cycle.

1st phase - menstruation (days 1-7)

• You should significantly reduce the intensity during your period. Hard training can disrupt your hormone balance.
• You should also avoid abdominal exercises and high-intensity training during your period, as this can worsen menstrual cramps.
• Optimal: relaxed endurance training, yoga and stretching

2nd phase - follicular phase (days 8 - 13)

• During this phase, you have a lot of energy and can train at full power. Strength training and HIIT workouts are recommended during this phase. The training effect is particularly great during this phase.
• The peak performance lasts about 7 to 10 days and ends with ovulation

3rd Phase - Ovulation (Day 14)

• During this phase, listen carefully to your body and reduce the intensity of your training sessions

4th phase - luteal phase (days 15 - 28)

• In this phase of the cycle you should significantly reduce the training intensity
• During this phase, strenuous strength training can even harm the body because the protective effect of estradiol on the ligaments is lost, thus increasing the risk of injury
• Optimal: relaxed endurance training

Note: Every cycle is different, and this is completely normal. The days given are therefore purely a guideline.

Source:
https://www.sanitas.com/de/magazin/aktiv-sein/trainieren-nach-zyklus.html
https://www.womenshealth.de/fitness/fitnesstraining/das-optimale-training-fuer-jede-zyklusphase/#:~:text=How%20to%3Ftrain,missing%E2%80%9C%2C%20says%20Coach%20Knebel.