Syncing Workouts with Your Menstrual Cycle: New Study Reveals Key Insights for Optimal Performance

Cycle syncing is a trending wellness practice that encourages aligning your health habits, including exercise, with your menstrual cycle. Individuals often report benefits such as improved muscle growth and energy levels by timing their workouts with different cycle phases. However, recent research suggests that while cycle syncing might enhance how you feel, it may not play a significant role in strength gains.

With the increasing popularity of cycle syncing, many social media influencers have shared personal success stories about how adjusting their workouts to their menstrual phases has revolutionized their fitness regimens. But a recent study published in The Journal of Physiology provides new insights that challenge the effectiveness of this approach for building muscle.

Understanding the Research on Cycle Syncing and Muscle Gain

The study, led by Lauren Colenso-Semple, a doctoral candidate at McMaster University, aimed to delve deeper into the physiological effects of cycle syncing. Despite a long-standing understanding of male sex hormones, such as testosterone, there’s much to learn about the impact of female hormones on muscle mass. As Colenso-Semple noted, the cyclical hormonal fluctuations experienced by females have often led researchers to exclude them from studies.

To investigate whether cycle syncing could impact muscle growth, the research team recruited 12 healthy women aged 18 to 30 who had regular menstrual cycles and had not used hormonal contraception in the last six months. Each participant underwent a full-body scan to analyze their body composition.

The study comprised two major phases:

• The **Late Follicular Phase**: The time just before ovulation, characterized by peak estrogen levels.
• The **Mid-Luteal Phase**: The latter half of the cycle, marked by elevated progesterone levels.

During the initial phase, participants performed knee extensions using one leg; in the second phase, they repeated this exercise on the opposite leg. Throughout the study, the women consumed deuterium oxide to enable researchers to track muscle protein synthesis (MPS), which indicates how effectively muscles utilize amino acids for growth.

The research team collected saliva, urine, blood samples, and conducted muscle biopsies to assess myofibrillar protein breakdown (MPB), which indicates whether muscles are gaining or losing protein. Surprisingly, while exercise positively impacted MPS, the timing relative to the menstrual cycle did not significantly affect MPS or MPB outcomes.

Colenso-Semple concluded that female hormones likely don’t dictate muscle response to exercise, suggesting that “women can reap the benefits of lifting weights at any point during the cycle.”

Potential Limitations of the Study

While the findings are informative, it’s essential to consider the study’s limitations:

• The small sample size of only 12 participants makes it challenging to generalize the results.
• The research focused solely on muscle-building aspects of cycle syncing; other elements of exercise potentially influenced by the menstrual cycle remain unexamined.

Experts like Amy Banulis, MD, advocate for future studies that explore the long-term impacts of female hormones on muscle growth, endurance, and recovery. “It’s also important to investigate how factors like birth control and perimenopause influence exercise outcomes,” she remarked.

Should You Sync Your Workouts With Your Menstrual Cycle?

Despite the absence of compelling evidence supporting the idea that certain exercises are better tailored to specific points in the menstrual cycle, many women find personal benefits in timing their workouts. Hormonal fluctuations throughout the cycle can definitely influence mood and energy levels. For instance:

• **Follicular Phase**: Rising estrogen levels may lead to higher energy and motivation.
• **Luteal Phase**: Increased progesterone can enhance strength in some individuals.

Nevertheless, these hormonal changes may also lead to bloating and discomfort for others, impacting their workout motivation and ability. Interestingly, physical activity can provide relief from menstrual cramps and discomfort, thanks to the release of endorphins.

It’s perfectly reasonable to adapt your workout routines according to how you feel. If experiencing fatigue or discomfort, taking a rest day is not just acceptable; it’s often the best choice for your health.

According to Banulis, the key takeaway is to “listen to your body.” There’s no need to adhere strictly to a cycle-synced schedule. Instead, prioritize total fitness, proper recovery, and what feels right for you personally.

In conclusion, while cycle syncing may not significantly affect muscle gains according to recent research, individual experiences vary. Feel free to adjust your workout routine to align with your menstrual cycle if it enhances how you feel, but remember, the most important aspect is finding a fitness regimen that works for your body and lifestyle.