Does Timing Your Workouts to Your Menstrual Cycle Really Help Build Muscle?

Debunking the Myth: Does Timing Your Workouts to Your Menstrual Cycle Improve Muscle Growth?

In recent years, the idea of "cycle syncing" – timing workouts and lifestyle changes to align with the phases of the menstrual cycle – has gained popularity on social media. Promoted by fitness influencers and wellness advocates, the idea is that women can optimize muscle growth, strength gains, and overall fitness by tailoring their resistance training around the different phases of their cycle. However, new research from McMaster University’s Department of Kinesiology is challenging this widely-held belief, offering evidence that timing workouts to the menstrual cycle does not improve muscle-building outcomes.

The Rise of Cycle Syncing and Its Popularity

Cycle syncing has become a popular trend, especially among those following influencers and wellness figures on social media platforms. Advocates of cycle syncing suggest that since estrogen and progesterone fluctuate throughout the menstrual cycle, these hormonal changes can influence how muscles respond to resistance training. The idea is that by timing exercise around these hormonal shifts, women could potentially build muscle more effectively, increase their strength, and recover better.

Apps that track menstrual cycles and workout schedules according to cycle phases are now widely available. Influencers and wellness experts frequently share tips on how to adapt training programs, nutrition, and even lifestyle to optimize fitness based on the phases of menstruation. The concept has resonated with many, creating an entire niche of fitness routines tied to hormonal fluctuations. However, despite the widespread appeal, the science behind this approach has remained inconclusive – until now.

The Study: Does Menstrual Phase Timing Impact Muscle Protein Synthesis?

A groundbreaking study by researchers at McMaster University sought to address the cycle syncing hypothesis head-on. The study, recently published in the Journal of Physiology, involved closely monitoring the effects of resistance training during two distinct phases of the menstrual cycle: the follicular phase (where estrogen levels peak) and the luteal phase (characterized by elevated progesterone levels).

The participants of the study were all healthy young women, and their menstrual cycles were closely tracked over the course of three months to ensure that their cycles were normal. The researchers’ primary objective was to determine whether the phase of the menstrual cycle in which resistance training was performed had any significant impact on muscle protein synthesis – the process crucial for building and maintaining muscle.

The findings were surprising. Despite the hormonal changes that occur during the menstrual cycle, there was no noticeable difference in muscle protein production between the follicular and luteal phases. In fact, resistance exercise performed during either phase produced similar results, showing that the timing of workouts with respect to the menstrual cycle had no effect, positive or negative, on muscle-building processes.

Cycle Syncing: Is It Just a Fitness Trend or Something More?

With the research findings contradicting the commonly held belief of hormonal optimization for muscle growth, it’s important to ask: Why has cycle syncing gained so much traction in the first place? The idea that women can maximize their fitness by timing their workouts to their hormonal changes is compelling and has been reinforced by anecdotes, influencers, and a handful of studies on animals. However, this research highlights a critical gap in scientific evidence supporting such claims for human physiology.

For instance, although animal studies have suggested that fluctuations in ovarian hormones may affect muscle response to exercise, this particular study did not support those findings in humans. The study confirmed that there is no physiological advantage in adjusting resistance training around hormonal cycles, debunking a popular practice within the fitness world.

What Does This Mean for Women Who Lift Weights?

The McMaster study’s conclusions have important implications for women who are passionate about strength training and fitness. The research suggests that women who are looking to build muscle and strength should not feel obligated to sync their workouts to the different phases of their menstrual cycle. In other words, you don’t need to worry about the timing of your workouts in relation to your cycle. Whether you’re in the follicular phase or the luteal phase, your body’s ability to synthesize muscle proteins is unaffected by hormonal changes throughout the cycle.

The researchers emphasize that, when it comes to lifting weights and improving fitness, it’s most important to tailor your training to how your body feels, not the phase of your menstrual cycle. In fact, focusing on how you feel during different times of the month may be more beneficial than obsessing over hormonal variations. Women should feel free to lift weights and perform resistance exercises at any point in their cycle, as their body’s response will be the same.

Further Research: The Need for More Studies on Women’s Health

While the McMaster study provides valuable insights, it is just one piece of the puzzle. Scientists emphasize the importance of further research, particularly studies that focus on women’s unique physiological and hormonal needs. For example, understanding how different types of contraceptives (oral and non-oral) might influence exercise response is an area ripe for exploration.

Additionally, researchers advocate for more studies investigating the broader relationship between exercise and women’s health, particularly in the context of metabolic processes, recovery, and overall well-being during different phases of the menstrual cycle.

Takeaway: Focus on What Works for You

In conclusion, the idea that timing workouts to align with the menstrual cycle can boost muscle growth and strength is not supported by current evidence. The McMaster University study challenges the popular belief of cycle syncing, showing that menstrual phases do not significantly affect muscle protein synthesis. Instead, women can focus on optimizing their workouts based on personal preferences and how they feel, regardless of the phase of their cycle.

The trend of cycle syncing may have its origins in well-meaning advice, but it’s important for women to know that they can continue to pursue their fitness goals without stressing over cycle phases. The key to building muscle and strength lies in consistency, effort, and training based on personal goals and body signals.

Conclusion: Understanding the Science Behind Your Workouts

This new research not only challenges common fitness myths but also opens the door for more targeted studies on women’s health and exercise. Women should feel empowered to engage in strength training and resistance exercise without the need to time their workouts according to the phases of their menstrual cycle. Instead, focusing on individual preferences and how one’s body feels during exercise can lead to more sustainable fitness practices.

Study Reference: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP287342