Menstrual Cycle and Strength Training: Elite Athlete and Coach Perspectives
TLDR; Brookes PhD Research Publication
2 years from conception to publication, my published journal article titled "Strength-sport athlete and coach perspectives and training practices throughout the menstrual cycle" is ready for you to read and enjoy.
But, it is 14 pages long…. And despite having written it to be digestible and practical for YOU (strength-sport coaches and athletes) it is still scientific literature with dense methods & results sections.
So I thought I'd do a TLDR; my PhD research publication so you can get all the info you need in more manageable bites. So here are the key takeaways I really want you to take the time to read:
The Study
The aim for this study was to investigate both athlete and coach perspectives and lived experiences, to provide real-world application pertaining to athlete health, training, and competition performance throughout the menstrual cycle. Four group interviews were conducted, including eight elite female weightlifters and powerlifters, and seven coaches (including 4 male, and 3 female).
Five Key Themes
Based on the interview data, analysis revealed five main themes including:
Common menstrual cycle symptomology
Training strategies employed throughout the menstrual cycle
Managing holistic (female) athlete health
The impacts of culture and communication
Knowledge gaps around the menstrual cycle
What We Found
Symptoms are real — and individual
All coaches and athletes discussed common physical (eg. low-back pain, bloating, cramps, fatigue, decreased coordination) and psychological/cognitive (perceived performance changes, altered mood and behaviour) symptoms impacting training and performance, and recognised that the impacts of symptoms were athlete dependant. This is in line with previous research in strength-sport athletes (83–92% of naturally menstruating, 40–45% hormonal contraceptive users) and mixed-athlete or team-sport samples (24–100%).
A symptom-based approach — not cycle-syncing
All athletes and coaches described adjusting training reactively to MC-related symptoms. It is important to note this is NOT THE SAME as syncing training to the MC. Although there has been increased attention given to a phase-based-training approach from coaches and athletes through social media, it seems elite level strength-sport athletes and coaches are not choosing this approach.
Instead they are all taking a symptom-based model, making changes in response to athlete behaviour, movement quality, or to manage autoregulation (i.e., RPE). These adjustments include things such as reducing load, reducing movement complexity, or swapping exercises or sessions.
The menstrual cycle as a metric
The coaches and athletes in my study highlighted the importance of acknowledging the menstrual cycle, and monitoring related symptoms, characteristics and wellbeing in conjunction with other physiological measures. Thinking of the cycle as another metric, that is part of the entire athletic picture - which is important in managing holistic athlete health.
Culture, communication & knowledge gaps
Participants in our focus groups shared similar opinions seen in previous research of a culture of not talking about the MC and it being considered a taboo topic, and limitations in knowledge and education. But had high interest in learning about the menstrual cycle, as well as creating safe spaces to increase period-related conversations and share experiences and knowledge.
Why This Matters
The sporting environment allows a unique opportunity to disseminate knowledge and empower females to become aware of their bodies in relation to both health and performance. The menstrual cycle is part of that picture - and it is important to have open and ongoing communication & knowledge sharing, and normalise discussions around this topic.
As a female coach and "athlete" who has been in the health and fitness space for most of my life, delving into this research through my PhD has really helped me - not only gain knowledge and improve my ability to educate and empower other females - but also gain confidence into stepping into conversations about the menstrual cycle, be understanding of individual experiences, and feel comfortable with those conversations that start with "this might be TMI". This paper was only the first part of a much bigger project, and I would love for you to become a part of the conversation and movement to normalise this topic in our community.
Read the Full Article
If you do feel like delving into the full research article, it is open access, and ready for you in the link below:
🔗 https://journals.sagepub.com/doi/10.1177/17479541261439786
—MWBC Coaching Team
