Does Your Menstrual Cycle Affect Workout Results? Here’s What Science and TCM Say

If you’ve ever felt that your strength or endurance fluctuates throughout your cycle, you’re not alone. Many women believe that syncing their workouts with their menstrual cycle can optimize muscle growth and recovery. This concept, known as cycle syncing, has gained popularity in recent years. However, a new study challenges this idea, suggesting that menstrual cycle phases might not significantly impact muscle-building potential.

So, is cycle syncing the key to better workouts, or is it just another fitness myth? Let’s dive into the science and explore a Traditional Chinese Medicine (TCM) approach that could help you feel your best during every phase of your cycle.

What Is Cycle Syncing, and Why Do Women Follow It?

Cycle syncing is the practice of adjusting workouts, nutrition, and lifestyle habits based on the different phases of the menstrual cycle. Advocates claim that hormonal shifts influence energy levels, metabolism, and muscle recovery, making certain exercises more effective at specific times.

The menstrual cycle consists of four phases:

• Menstrual Phase (Days 1-5): Low estrogen and progesterone levels. Recommended activities: gentle yoga, walking.
• Follicular Phase (Days 6-14): Rising estrogen levels boost energy and strength. Recommended activities: strength training, HIIT.
• Ovulatory Phase (Days 15-17): Peak estrogen levels. Recommended activities: high-intensity cardio, heavy weightlifting.
• Luteal Phase (Days 18-28): Progesterone rises, energy dips. Recommended activities: moderate strength training, Pilates.

While many women swear by this method, scientific evidence supporting cycle syncing for muscle growth is limited—until now.

What the Latest Research Says About Cycle Syncing and Muscle Growth

A recent study conducted at McMaster University sought to determine whether the menstrual cycle impacts muscle protein synthesis (MPS), a key factor in muscle growth. The study, published in The Journal of Physiology, involved 12 healthy women aged 18 to 30 with regular menstrual cycles.

Study Methodology

• Researchers analyzed muscle protein synthesis (MPS) and myofibrillar protein breakdown (MPB) at two points in the menstrual cycle:
  • The late follicular phase (pre-ovulation, high estrogen).
  • The mid-luteal phase (post-ovulation, high progesterone).
• Participants performed knee extension exercises.
• Researchers used deuterium oxide ingestion (a tracer method) to measure changes in muscle tissue.

Key Findings

• Exercise increased muscle protein synthesis (MPS) in both phases.
• No significant difference in MPS was found between the follicular and luteal phases.
• Muscle breakdown rates were also unaffected by cycle phase.

What This Means for You

The study suggests that hormonal fluctuations do not significantly impact muscle-building potential. In other words, you don’t need to structure your workouts around your cycle to gain strength effectively. Instead, it’s more important to focus on consistent strength training, proper nutrition, and recovery—regardless of your cycle phase.

Expert Opinions: Should You Still Consider Cycle Syncing?

Despite the study’s findings, experts emphasize that individual experiences matter.

• Dr. Hugh Taylor, a reproductive endocrinologist, notes that while the study challenges cycle syncing for muscle growth, it does not mean women shouldn’t listen to their bodies.
• Dr. Amy Banulis, an OB-GYN, advises women to adjust workouts based on how they feel, rather than rigidly following a cycle syncing plan.

TCM Approach: Acupressure for Menstrual Health and Workout Recovery

While cycle syncing may not significantly impact muscle gain, many women still experience fatigue, cramps, and hormonal fluctuations that can affect workouts. Traditional Chinese Medicine (TCM) offers a holistic approach through acupressure, which can help balance hormones and reduce period-related discomfort.

3 Acupressure Points to Support Your Menstrual Health

1. Large Intestine 11 (LI 11) – The Heat-Clearing and Energy-Boosting Point

1. • Location: On the outer end of the elbow crease, when the arm is bent.
   • Benefits: Helps regulate body temperature, reduce inflammation, and relieve fatigue. It is also known to support detoxification, which can be beneficial for hormonal balance.
   • How to apply: Press firmly with your thumb for 30-60 seconds, massaging in a circular motion.
2. Liver 14 (Liv 14) – The Hormonal Balance and Stress Relief Point

1. • Location: Below the nipple, on the lower edge of the ribcage, directly in line with the mid-clavicle.
   • Benefits: Helps regulate liver energy, which is crucial for smooth hormonal function. It also eases tension, mood swings, and PMS symptoms.
   • How to apply: Use gentle pressure with your fingertips, applying rhythmic circular motions for 1 minute on each side.
2. Spleen 10 (SP 10) – The Blood-Regulating and Cramp-Relief Point

• • Location: Two to three finger-widths above the kneecap, on the inner side of the thigh.
  • Benefits: Known as the “Sea of Blood,” this acupoint helps regulate blood circulation, reduce menstrual cramps, and alleviate heavy periods.
  • How to apply: Apply deep, steady pressure for 30 seconds, then release and repeat.

How to Use Acupressure for Maximum Benefits

• Start acupressure a few days before your period to reduce symptoms before they start.
• Practice twice a day (morning and night) for best results.
• If cramps are severe, increase application to 3-5 times daily.

For more ways to naturally manage period pain, check out our guide on acupressure points for menstrual cramps.

Final Thoughts: Should You Cycle Sync Your Workouts?

While cycle syncing has become a popular fitness trend, recent research shows that menstrual cycle phases do not significantly affect muscle-building potential. Instead of following strict cycle-based workout plans, focus on consistency, proper nutrition, and recovery.

However, if you experience menstrual discomfort that affects your workouts, TCM acupressure techniques can be a powerful tool to relieve cramps, boost energy, and improve overall well-being.

Would you try acupressure to enhance your workout performance? Let us know in the comments!

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