11 papers reviewed
Exercise & Cycle Phase Physiology
2020 · systematic review / meta-analysis · 1 of 11
The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis
McNulty KL et al. · Sports Medicine
Across 78 studies, performance dips in early follicular phase were statistically detectable but trivially small and not practically meaningful for most women.
Read the paper ↗2023 · umbrella review · 2 of 11
The effect of the menstrual cycle on exercise metabolism and performance: a systematic review and umbrella review
Colenso-Semple LP et al. · Frontiers in Sports and Active Living
No reliable evidence that any cycle phase changes strength performance or training adaptations. Most studies lack hormone verification and have small sample sizes.
Read the paper ↗2017 · meta-analysis · 3 of 11
ACL and MCL injuries of the knee: epidemiology, mechanisms of injury, and the role of hormonal factors in female athletes
Herzberg SD et al. · Orthopaedic Journal of Sports Medicine
ACL/knee laxity significantly higher at ovulation when estrogen peaks. Luteal phase had lowest injury association. Relevant for high-impact activity awareness around ovulation.
Read the paper ↗2020 · review · 4 of 11
Thermoregulation during the menstrual cycle and implications for exercise performance
Baker FC, Siboza F, Fuller A · Temperature
Core temperature 0.3-0.7 degrees C higher in luteal phase due to progesterone. Heat tolerance measurably reduced. Relevant for hydration and workout intensity adjustments.
Read the paper ↗2003 · review · 5 of 11
Exercise and the menstrual cycle
Janse de Jonge XAK · Sports Medicine
Established that hormone-verified studies find more consistent cycle-phase effects than calendar-based studies. Foundational reference for cycle-exercise research methodology.
Read the paper ↗2017 · RCT · 6 of 11
Resistance training with single vs. multi-set loads: does training to failure matter?
Wikstrom-Frisen L et al. · Journal of Sports Medicine and Physical Fitness
Leg trained with higher frequency during follicular phase gained more strength and muscle size than leg trained with higher frequency during luteal phase. Early evidence for follicular-phase strength training advantage.
Read the paper ↗2022 · critical review · 7 of 11
Does menstrual cycle phase-based resistance training enhance muscle hypertrophy? A critical review
Kissow J et al. · Sports Medicine
Plausible but unproven follicular-phase edge for muscle hypertrophy. Existing studies have significant methodological limitations including lack of hormone verification.
Read the paper ↗2026 · RCT · 8 of 11
Training volume, not cycle phase, drives strength and hypertrophy gains in resistance-trained women
D'Souza AC et al. · Medicine & Science in Sports & Exercise
Training volume, not cycle phase, drives strength and hypertrophy gains. One of the newest, most rigorous studies actively debunking rigid cycle-syncing for strength training.
Read the paper ↗2025 · RCT (muscle biopsy) · 9 of 11
Resistance exercise augments muscle protein synthesis equally in eumenorrheic women in the follicular and luteal phases
Colenso-Semple LP et al. · Journal of Physiology
Resistance exercise raised muscle protein synthesis equally in follicular and luteal phases using direct muscle biopsy measurement. The strongest single debunk of claims to build muscle better in one phase vs another.
Read the paper ↗2021 · review · 10 of 11
Sex hormones and exercise performance in elite female athletes
Meignie A et al. · Frontiers in Physiology
Only 7 studies exist specifically on elite female athletes and cycle-phase performance. Evidence remains thin even in high-performance populations.
Read the paper ↗2024 · cohort (polysomnography) · 11 of 11
Sleep architecture across the menstrual cycle: the EPISONO cohort
Ishikura K et al. · Sleep and Breathing
Sleep efficiency approximately 90% in follicular phase vs 83-84% in menses and luteal phases. Provides physiological basis for adjusting recovery expectations across the cycle.
Read the paper ↗A paper's presence documents the evidence reviewed; it does not mean Filia endorses every intervention or conclusion.