Why Some Days You Feel Weak in the Gym – And How Your Cycle Might Be the Reason
Ever had a gym session where you feel unstoppable –
then another where even the warm-up feels brutal?
It might not be your mindset.
It might be your menstrual cycle.
Hormonal changes during each phase of your cycle affect strength, recovery, energy, and performance.
When you understand these shifts, you can adapt your training and actually feel better in the gym – not worse.
Here’s how to break it down:
– Menstruation (The Bleed)
Hormones are at their lowest here. You might feel cramps, fatigue, or slower recovery.
This is a great time for low-impact movement, like walking or gentle stretching.
If you do train, give yourself extra warm-up time and take recovery seriously – sleep, food, hydration, foam rolling.
At CaliUnity, we love seeing members choose what works best for them – some still hit classes, others go slower. It’s all valid. We focus on listening to our body.
– Follicular Phase (Right After Your Period Starts)
Oestrogen is rising – which means better energy, quicker recovery, and strength gains.
This is a great time to go heavier, push harder, and aim for new skills in class – whether that’s a handstand or your first chin-up.
You’re likely to feel stronger, more stable, and more coordinated here.
CaliUnity’s Strength days (like Tuesday’s Skills sessions) are great to book in during this phase.
– Ovulation (Mid-Cycle)
Hormones peak, and you might notice a slight temperature increase – so hydrate well, especially in warm gyms.
Your body is primed for strength-based goals, and you might notice better results from muscle-focused sessions (like our Reps & Sets classes).
– Luteal Phase (Pre-Period)
This is the PMS phase for many.
Bloating, cravings, mood swings, fatigue – sound familiar?
Focus on bilateral movements like squats and planks rather than balance-heavy moves.
And remember: if you need to rest or walk instead of train, do it. Listening to your body is real strength.
– Track It. Know It. Own It.
Using apps like Clue, Flo, or Cycles helps you understand your patterns.
That way, you’re not blindsided when a session feels harder – and you’ll know when to go all in, too.
“Being 45 and not a gymnast, calisthenics sounded so out of reach and crazy – but now I’m truly hooked! You are never too old or too ‘unfit’.”
— Mel, 5-star Google Review ⭐️⭐️⭐️⭐️⭐️
If you’re training with us at CaliUnity, we’ll help you adapt around your cycle, not work against it.
Every one of our members starts with a 1-1 onboarding, so we can learn what works for you – and build a routine around it.
👉 Fill out our intake form to see if we’re the right fit for you.