Fitness isn’t just physical — it’s hormonal, emotional, and deeply personal.
For women training in Muay Thai or any form of fitness, syncing workouts with the menstrual cycle can unlock a healthier, stronger, and more sustainable approach. Whether you’re managing energy dips or pushing for peak performance, learning how to train in tune with your hormones is a powerful game-changer.
At Roar MMA Fitness on the Sunshine Coast, we believe every woman should feel supported to train in a way that honours her body — not fights against it.
Understand Your Cycle, Empower Your Training
Your menstrual cycle is more than just your period — it’s a 28–32 day rhythm where hormone levels rise and fall, influencing your energy, strength, recovery, and mood.
“You don’t have to do it all. You just have to honour where you are.” – Alexandra Elle
Here’s how to optimise your Muay Thai or fitness training across each phase of your cycle:
Menstrual Phase (Days 1–5): Respect the Pause
Your cycle begins when your period starts. Oestrogen and progesterone are at their lowest, often leading to fatigue, cramps, and emotional sensitivity.
How to train:
- Gentle movement is key: light walks, restorative yoga, or stretching
- At Roar MMA, this may look like breathwork, soft shadowboxing, or technique visualisation instead of sparring
Why it matters:
Pushing hard during this time can spike cortisol (your stress hormone), increase inflammation, and worsen symptoms.
Follicular Phase (Days 6–13): Your Inner Athlete Awakens
Oestrogen begins to rise again, giving you a natural boost in energy, confidence, and mental clarity.
How to train:
- High-energy sessions: pad work, new Muay Thai combos, or cardio drills
- Ideal time to learn new skills or increase training intensity
Hormonal edge:
Oestrogen enhances your body’s ability to use carbohydrates for energy — making recovery faster and endurance better.
Ovulation Phase (Around Day 14): Go Full Power
Oestrogen peaks and a surge of luteinising hormone (LH) gives you explosive strength and sharp focus.
How to train:
- Peak performance window — go hard!
- Include strength and power moves, clinch drills, and heavy bag sessions
- Great time for testing new personal bests or preparing for competition
Pro tip:
Stay well hydrated — body temperature is slightly elevated during this phase, especially in Queensland’s warmer climate.
Luteal Phase (Days 15–28): Honour the Slowdown
As progesterone rises and oestrogen declines, many women experience bloating, mood swings, or fatigue. This is the PMS window for most.
How to train:
- Focus on low-impact movement: steady cardio, flow drills, partner technique, or mobility work
- Incorporate mindfulness, breath control, and balance-based drills at Roar MMA
Why it helps:
This phase is more inflammation-prone, and recovery may be slower. Respecting the dip prevents burnout and injury while still keeping you moving.
Eat to Match Your Cycle: Hormone-Smart Nutrition
Supporting your training with targeted nutrition helps stabilise energy and reduce symptoms throughout your cycle.
| Cycle Phase | What to Eat | Why It Works |
|---|---|---|
| Menstrual | Iron-rich foods: spinach, red meat, lentils | Rebuilds energy and supports blood replenishment |
| Follicular | B vitamins + complex carbs: oats, eggs | Fuels rising energy and sharpens focus |
| Ovulation | Hydrating foods + antioxidants: berries, citrus | Supports high-intensity training and reduces inflammation |
| Luteal | Magnesium + healthy fats: avocado, nuts | Helps with PMS symptoms and mood regulation |
Bonus tip: Herbal teas like chamomile or ginger can ease cramps, reduce bloating, and support digestion during the menstrual and luteal phases.
How Roar MMA Fitness Supports Cycle-Aware Training
At Roar MMA Fitness on the Sunshine Coast, we understand that women’s fitness isn’t linear. Our approach is body-aware, trauma-informed, and always rooted in choice.
Here’s how we support your cycle:
- Flexible, female-led classes tailored to how you feel
- Space to train hard — or slow down — without judgement
- Emphasis on communication and self-awareness over pressure
“We encourage all our members to track their cycles and check in with how they’re feeling. There’s no shame and no expectations — just support.”
– Rory, Roar MMA Coach and Founder
Whether you’re in your high-performance phase or moving gently through your period, you’ll find options that work for you.
“Every phase of your cycle holds power — train in a way that lets you feel it.” – Roar MMA
The Takeaway: Your Cycle Is Your Strength
Working with your menstrual cycle doesn’t make you weaker — it makes you smarter. Ditch the “just push through” mindset and start training in a way that respects your body’s natural rhythm.
Cycle syncing isn’t a trend — it’s a revolution.
It’s how women on the Sunshine Coast are learning to train longer, recover better, and feel more empowered in every phase.
Ready to Train Smarter, Not Harder?
Whether you’re brand new to Muay Thai or already training and learning to listen to your body, Roar MMA offers women’s fitness on the Sunshine Coast that adapts to you.
Join a supportive, body-positive environment
Learn Muay Thai from experienced, female coaches
Train in tune with your cycle — no pressure, just progress
Book your first women’s class today
Roar with us. Move your body. Trust your cycle. Feel your power.