Coaching women is often overlooked in the fitness industry, yet there are clear and important physiological differences between men and women. Women are not just “smaller than men.” I’m Luke, a personal trainer and fitness instructor at Coach House Fitness, and I want to highlight how essential it is to consider the menstrual cycle when it comes to training, nutrition, and overall health.
Hormone levels fluctuate throughout a woman’s cycle, leading to changes in energy levels, stress response, training performance, and nutritional needs. One key hormone to consider is testosterone, which supports bone health, muscle mass, cognitive function and energy. A woman’s highest testosterone level during her cycle is still only about 10% of a man’s lowest. When testosterone is at its lowest, typically in the early follicular phase, strength and energy may dip, making physical activity feel more challenging. On the flip side, when a woman ovulates, testosterone peaks, and many may notice a surge in strength or performance during this time.
Following ovulation, the body enters the luteal phase, during which the basal metabolic rate (BMR) naturally increases. This means women can burn an additional 100–400 calories per day at rest, depending on their size. While this can support fat burn, it also means women in a calorie deficit need to be careful. Fueling properly during this time can help maintain energy and avoid unwanted strain on the body.
While these shifts might seem small, they can significantly affect how a woman feels and performs in her training, and that’s why I believe factoring the menstrual cycle into a fitness programme and nutrition plan is essential for long-term progress and well-being.
For more guidance on female physiology and managing your fitness and nutrition needs get in touch with Evans Coaching via www.coachhousefitness.net.
