Periods and Powerlifting: How Female Athletes Can Manage Menstruation in Strength Sports

reusable menstrual cup

Imagine this: The stage is set, the weights are loaded, and the crowdís anticipation hangs heavy in the air. You are a formidable female athlete about to step onto the next phase of a powerlifting completion. Your dedication, strength, and skill have paved the way for you to live this moment. However, thereís one more opponent you need to conquer, one that visits you every month- your menstrual cycle.

While periods are a natural part of a womanís life, no woman can ever get used to the pain and discomfort menstruation brings every month. Especially when you are into strength sports, menstruation never comes easy. Undoubtedly, you can use a†reusable menstrual cupto stop leakage for longer durations, but there are other ways female athletes can manage menstruation without hindering the progress of their performance or training.†


But first, letís understand menstruation and its impact!

Menstruation and hormonal fluctuations come hand in hand. The levels of estrogen and progesterone fluctuate immensely during menstruation, and these hormones can affect an athlete’s energy levels, mood, and physical performance. During the follicular phase (the first half of the cycle), estrogen levels rise, potentially enhancing strength and endurance. However, during the luteal phase (the second half), progesterone levels increase, which may lead to reduced energy and muscle soreness.

In addition, many female athletes experience menstrual cramps, back pain, and bloating during their periods, and these physical discomforts can interfere with training and competition. Now, imagine wearing a slipping or sliding sanitary pad while lifting weights or worrying constantly about leakage. You might not do much about your hormonal fluctuations or period pain, but there are always effective ways to manage your periods.†

How to Manage Menstruation in Strength Sports?

  • Knowledge is power, and tracking your menstrual cycle is essential for managing its impact on your athletic performance. Apps and calendars can help you predict when your period is due and adjust your training schedule accordingly. Planning lighter workouts during the luteal phase and more intense sessions during the follicular phase can optimize your training.
  • Choosing the right menstrual product is essential for comfort and convenience during training and competition. Instead of tampons or high-absorbancy pads, athletes can opt for menstrual cups with long stems for better performance.
  • Proper nutrition and hydration play a significant role in managing menstruation’s impact on athletic performance. Iron-rich foods can help combat the fatigue often associated with menstruation. In addition, staying hydrated is also crucial to prevent cramping and muscle fatigue.
  • Over-the-counter pain relievers like ibuprofen can provide relief from menstrual cramps and discomfort. However, consult a healthcare professional before using any medication to ensure it won’t interact with your training or have any adverse effects on your health.


Itís a wrap!†

Ready to conquer menstruation and win your big weightlifting tournament with the right training and top-notch performance? Opt for a†reusable menstrual cupinstead of going for conventional period management methods. Instead of worrying about the initial†menstrual cup price, think about the money it would save in the long run, how it is more comfortable, as compared to pads and tampons, and how itís great for the environment.†

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