Pickleball Training and Your Menstrual Cycle: What Women Should Know
Anna Leigh Waters is showing everyone that your period doesn’t have to hold you back. Partnering with U by Kotex®, she’s challenging outdated ideas that periods limit performance. She has swept doubles matches while on her period—a reminder that peak performance doesn’t pause for your cycle.
Studies show that overall performance changes across the menstrual cycle are very small, but women often notice shifts in energy, endurance, and recovery. Some days may feel effortless; others require more patience and planning. Understanding these patterns is the first step to training smart, playing stronger, and planning key practices or matches when your body is naturally primed.
Understanding Your Cycle
Your cycle gives you clues about when your body has energy and when it could use a break. Energy, strength, and perceived effort fluctuate across four main phases: menstrual, follicular, ovulation, and luteal.
Menstrual Phase (Day 1-5)
During your period, estrogen and progesterone are at their lowest. Fatigue, cramping or mood shifts are common, and even though studies show minimal changes in physical performance, effort can feel harder. Some women notice faster reaction times or better mental focus, so this phase doesn’t automatically mean “off days.”
Training & Play: Gentle movement, mobility drills, and strategy-focused practice. Short sessions or technical work are fine; intense sprints or heavy lifting can be reduced.
Nutrition: Prioritize iron-rich foods (think spinach, beans, or lean red meats), hydration, and balanced meals.
Recovery: Sleep, rest days, and gentle heat or foam rolling for cramps. Listen to your body.
Follicular Phase (Day 6-13)
As bleeding stops and estrogen rises, energy tends to return, perceived effort is lower, and recovery feels easier. This phase is generally when your body is most resilient to training stress.
Training & Play: Push harder with strength work, HIIT, sprints, or fast-paced drills. Practice aggressive rallies and footwork.
Nutrition: Carbs fuel energy efficiently; pair with protein for recovery. Hydrate consistently.
Recovery: Shorter rest between sessions is fine. Light stretching and mobility work help maintain performance.
Ovulation Phase (~Days 14-15)
Peak estrogen (and a slight rise in testosterone) often brings a surge in energy, speed, and mental sharpness. Many athletes feel confident and powerful, making it an ideal time for competition or challenging workouts.
Training & Play: Max effort, explosive movements, and competitive matches. Focus on reaction time, power, and speed.
Nutrition: Keep fueling with carbs and protein, and maintain electrolytes.
Recovery: Sleep and hydration remain key. You can tolerate higher intensity, but don’t skip recovery routines.
Luteal Phase (Days 16-28)
After ovulation, progesterone rises. You may notice more fatigue, higher perceived effort, and slight drops in strength or endurance, especially in the last week before your period. Energy management becomes more important.
Training & Play: Moderate-intensity workouts, endurance drills, or skill-focused practice. Lighter sessions or doubles play work well in the final days.
Nutrition: Appetite often rises—lean into nutrient-rich carbs and protein. Add electrolytes and maintain hydration.
Recovery: Prioritize rest, gentle yoga, stretching, or foam rolling. Listen closely to your body.
Timing Your Training Around Your Body
Paying attention to how you feel is part of playing smart. Track your energy each day, note patterns, and plan practices or matches around your naturally stronger phases. High-fatigue days don’t always need to be “pushed through.” Instead, focus your toughest sessions on your high-energy days, and use lower-energy days for recovery or skill work.
This approach works for all players—whether you’re training intensely, playing casually, or navigating perimenopause or post-menopause. Over time, you’ll maximize performance, minimize burnout, and get more out of every match and practice—without forcing your body to fight its natural rhythm.
