🌸 The 4 Stages of the Menstrual Cycle
Your menstrual cycle is a natural process controlled by hormones. These hormones change
throughout the month and can sometimes affect your energy, mood, body and how you feel
during sport or everyday activities.
1. Period 🩸 — Rest & Reset
This is when you have your period and bleed. Hormone levels are low at this time.
You might feel: more tired than usual, have cramps or headaches, feel achy, or want a little
more rest. You might also feel emotional or find it harder to concentrate. Some people feel
completely normal and still have plenty of energy.
2. Follicular Phase 🌱 — Energy Building
Your period ends and your body starts preparing an egg. A hormone called estrogen begins to
rise.
You might feel: like your energy is coming back. You may feel happier, more confident, focused
and ready to be active. Exercise might feel easier for some people during this stage.
3. Ovulation 🥚 — Egg Release
An ovary releases an egg. This often happens around the middle of the cycle, although the
exact timing is different for everyone.
You might feel: energetic, confident, strong or more social. Some people notice mild tummy
pain or discomfort around ovulation, while many don't notice anything at all.
4. Luteal Phase 🌙 — Before Your Next Period
After ovulation, hormone levels change as your body moves towards the next period. Towards
the end of this phase, estrogen and progesterone levels fall and your next period begins.
You might feel: good at first, but as your period gets closer you may feel more tired, bloated,
hungry, emotional or irritable. You might also notice sore breasts, spots, headaches or cramps.
These symptoms are often called PMS (premenstrual syndrome).
⭐ Remember
Everyone's cycle is different. You won't necessarily feel all of these things, and there isn't a
stage when you automatically need to avoid sport or exercise.
Learning how your own body feels throughout your cycle can help you understand when you
might need a little more rest, food, hydration or recovery.
Easy reminder:
🩸 Period → 🌱 Energy building → 🥚 Egg release → 🌙 Getting ready for your next
period