Hormonal Balance and Bodyweight Training: Adapting a Fitness Program for Women in Different Phases of the Cycle

Abstract

Abstract. In modern fitness, more and more attention is being paid to an individual approach, but women's hormonal characteristics are still often ignored when developing training programs. The menstrual cycle is accompanied by significant changes in the endocrine system, which directly affects performance, endurance, mood, and ability to recover. This is especially true for bodyweight training, which is widely used in fitness practice. The aim of the study is to determine the relationship between the phases of the menstrual cycle and the perception of physical activity in women, as well as to develop recommendations for adapting bodyweight programs to hormonal background. Materials and methods. The study involved 10 women aged 25 to 40 who consistently followed a specially designed training program adapted to the phases of the menstrual cycle for 28 days. Anamnestic data was collected in advance, the general physical condition of the participants was analyzed, and the initial parameters of fitness were determined. The research methodology included daily monitoring of well-being, control of the load according to the phases of the cycle, the use of self-assessment protocols, and comparison of indicators before and after the completion of the program. The theoretical basis was formed by relevant sources on female physiology, sports medicine, and endocrinology. Results. The introduction of a cyclically adapted bodyweight training program led to a noticeable improvement in the overall physical condition of women, a reduction in PMS symptoms, mood stabilization, and increased motivation to exercise. The follicular phase saw the greatest increase in strength indicators, while the luteal phase saw improvements in balance control and stabilization skills. The menstrual phase was characterized by the need to reduce intensity and transition to restorative practices. All participants noted a decrease in fatigue and an improvement in their emotional state. Conclusions. Individual periodization of physical activity, taking into account hormonal changes, is an important component of an effective and safe training process for women. The experience of implementing the author's program demonstrates the practical feasibility of such a model in amateur fitness and opens up prospects for its further adaptation in the system of preventive medicine, rehabilitation, and sports training. Keywords: hormonal changes, female physiology, bodyweight training, menstrual cycle, load adaptation