Your Period, Your Power
Let’s be real. Even in 2025, talking about periods still makes some people squirm, and for many of us the conversation hasn’t moved on much since school biology class. But your menstrual cycle is so much more than a once-a-month event. It’s a powerful performance tool and a window into your overall wellbeing. And, it’s time we started using it to our advantage.
What’s Normal?
The menstrual cycle is a constantly changing process, driven by hormones that follow a monthly rhythm. The average cycle lasts about 28 days, but anything from 21 to 35 days (measured from the first day of one period to the next) is completely normal, as long as you are individually consistent (within a few days) of your typical cycle length.
Most girls get their first period (called menarche) by age 15
If you haven’t had a period by age 15 (primary amenorrhea), it’s time to check in with your doctor
If your periods suddenly stop for 3+ months (secondary amenorrhea), it’s not “just because you’re an athlete.” Stress, under-fueling, or over-training might be to blame, or it could be something like Polycystic Ovary Syndrome (PCOS) or thyroid issues. Either way, missed periods are your body’s way of saying something’s up, and it pays to listen!
How Your Cycle Affects You
Every athlete’s experience with their cycle is unique. Some people don't experience any adverse side effects at all, whereas others may feel cramps, mood swings, or energy dips. Individual cycles can also change month to month depending on stress, training, age, and other factors. While there’s still a lot to learn about how the cycle impacts athletes, tracking yours can help you recognize patterns, adjust your training, and feel more in control.
Want to learn more?
Check out resources like Jennis and Healthline for a deeper dive into cycle phases. We're also big fans of the Femmi community. You can also find some extra resources at the bottom of this page. Any others you like? We'd love to hear from you!
Signs of a Healthy Cycle
Regular cycles (21-35 days)
Bleeding lasts 2-7 days
No extreme pain or symptoms that disrupt your life
Red Flags to Watch For
Irregular or absent periods might signal REDs or other health issues. Check with a healthcare professional if:
Periods are consistently irregular or absent for 3+ months
Periods come very frequently (less than 21 days apart)
You feel persistently tired, lose hair, feel down, perform poorly, or get injured/sick often
Cramps or heavy bleeding seriously affect your day-to-day life
For adolescents, stronger symptoms like bloating, mood swings, or sore breasts are common as your body adjusts to hormones.
Why It Matters for Bone Health
Your menstrual cycle does more than you might imagine. For one, it’s crucial for protecting your bone health, since hormones like estrogen help maintain bone strength. If your cycle is disrupted by under-fueling or over-training, your risk of stress fractures and long-term bone issues increases. A regular cycle = healthy bones = better performance.
Track Your Cycle
Tracking your cycle is an easy way to understand your body and optimize training. Use an app or a hand-written journal to log:
When your period starts and ends
Symptoms like cramps, cravings, or mood swings
Changes in energy, appetite, and recovery
Performance in training and competition
Myth-Busting
Myth: You can’t train well on your period Truth: Exercise can reduce cramps and boost your mood!
Myth: Irregular periods are just part of being an athlete Truth: Missing or irregular cycles are often a sign of something deeper. Don’t ignore them!
Myth: Birth control doesn’t impact performance Truth: Hormonal contraception can interact with your natural hormones, which may influence how you feel in training and recovery. The effects are highly individual, so it is important to talk through options with a sports-informed clinician.
Myth: A withdrawal bleed on birth control is the same as a period Truth: It’s not! Synthetic hormones replace your natural cycle, so it’s not a true period.