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Training as a woman

Lifting, the menstrual cycle, pregnancy and after birth: what the evidence says.

4 min read

Women build muscle much as men do: across studies, muscle grew by a similar percentage in women and men.

Myths

  • You must train differently in each cycle phase
  • Avoid exercise when pregnant

Evidence

  • Cycle effects on performance are small and individual
  • Exercise is safe and helpful in most pregnancies

Trivial

average effect of cycle phase on performance[1]

150min a week

of moderate activity during a healthy pregnancy[2]

Training with your cycle

  1. Track. Note energy and mood in Habits.
  2. Adjust. On low days lower the load a little; on good days push.
  3. Keep going. No phase needs you to stop training.

Moderate evidence

A meta-analysis of 78 studies found performance may be slightly lower in the early follicular phase, but effects were trivial and varied, so general phase-based rules are not supported.[1]

Pregnant: usually fine

  • Get your doctor's go-ahead first
  • Walking, cycling, swimming, light lifting
  • Moderate effort: you can still talk

Stop and seek care

  • Bleeding, or fluid that keeps leaking
  • Dizziness or faintness that does not settle with rest
  • Chest pain
  • Painful regular contractions
  • Breathlessness that does not settle with rest

Strong evidence

WHO advises pregnant and postpartum women without contraindications to stay active throughout pregnancy and after birth, with at least 150 minutes of moderate aerobic activity a week and a mix of aerobic and muscle-strengthening work. Women who were active before pregnancy can usually continue.[3]

After giving birth: Levlofit does not yet have an after-birth setting. Ask your doctor or midwife when and how to restart, especially after a caesarean or a difficult birth.

Key points

  • Women build muscle much as men do: similar percentage gains from the same training.
  • Menstrual cycle effects on performance are small and individual.
  • Pregnancy: usually stay active with your doctor's go-ahead; after birth, restart with your doctor's or midwife's advice.

Up next

Sources

  1. [1] McNulty KL et al. The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis. Sports Med 2020;50(10):1813-1827.
  2. [2] Mottola MF et al. 2019 Canadian guideline for physical activity throughout pregnancy. Br J Sports Med 2018;52(21):1339-1346.
  3. [3] Bull FC et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med 2020;54:1451-1462.
  4. [4] Refalo MC et al. Sex differences in absolute and relative changes in muscle size following resistance training in healthy adults: a systematic review with Bayesian meta-analysis. PeerJ 2025;13:e19042.

General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.