Les Mills launches toolkit to help women stay active throughout their menstrual cycle

Les Mills has launched a free toolkit to help women stay active and get the most from workouts throughout their menstrual cycle.

The world leader in group training has designed a series of workouts and educational resources to navigate the physical and mental effects of the menstrual cycle, guided by the principles of “cyclical training”.

The impact of menstruation on training is far-reaching and significant. Three-quarters of female athletes suffer negative side effects based on their cycle – a figure thought to be even higher among non-athletes – while 79 per cent of women take a day off exercise when their period starts.

Cyclical training helps women tailor their training schedule to match the different phases of hormonal activity throughout the month. The technique, Les Mills argues, could support stable training habits before, during and after menstruation, as well as unlocking the hidden benefits.

“We want to make it easy for people to adjust their training and nutrition throughout the menstrual cycle,” said Les Mills chief creative officer Dr Jackie Mills, a nutrition specialist and former obstetrician.

“Understanding the influence your cycle has will allow you to unleash your full potential and really get the most out of your training. It’s going to make things so much better for your mind and your body.”

The menstrual cycle is divided into two phases, the follicular and luteal, with each having unique effects on the body. Les Mills presenter and cyclical training fan Kaylah-Blayr Fitzsimons-Nu’u says the oestrogen spike that occurs in week two makes it the perfect time to crank things up.

“I feel really strong. I train heavier with my weights and add in a LES MILLS Sprint or GRIT. I’ve even found myself able to increase my chin-up PBs on week two,” she explained.

She’s equally philosophical about the days she has to taper her training to be kinder to her body and mind, noting that the focus should be on movement.

“It’s all about adjusting the intensity to suit the day of your cycle,” the presenter added.

“The great thing about cyclical training is it’s so intuitive. You reap the endless benefits of being active, while staying kind to yourself and attuned to your body’s needs as you progress through the month.”

The full range of cyclical training workouts is free to access on the LES MILLS+ streaming platform.