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In order to align your workouts and diet with your monthly cycle, it\u2019s important to track your cycle so you\u2019re aware of the different stages you\u2019re at each point of the month \u2013 this will help you tailor your routine to suit the changes in your body.<\/strong><\/p> Progesterone and oestrogen levels will be at their lowest during the start of your cycle, and can cause low energy and mood fluctuations. <\/p> However, it\u2019s been proven that the body adapts and responds much better to strength training<\/a><\/strong> at this stage of your cycle compared to the latter stages. <\/p> Therefore, this can be a good time to incorporate strength exercises, such as weight training, into your routine.<\/p> There\u2019s a surge in oestrogen and testosterone levels around the time of ovulation<\/strong><\/a> \u2013 which usually starts around day 14. <\/p> The change in hormone levels at the stage can be a good time to implement higher training intensity and volume into your exercise regime.<\/p> The final 14 days of the cycle sees progesterone levels rising, which can lower your mood. <\/p> By exercising at a lower intensity during this time, women can boost serotonin and endorphin levels to alleviate these symptoms.<\/p> When it comes to adapting your diet to align with your menstrual cycle, it\u2019s very individualised. However, as always keeping a balanced diet<\/a><\/strong> while matching calorie intake to exercise volume and intensity will ensure you\u2019re feeling energised throughout your cycle.<\/p> As for the benefits, hormonal fluctuations during your menstrual cycle can have a positive impact on your energy levels and performance. <\/p>Keep a balanced diet<\/h2>