A Beginner’s Guide to the Follicular Phase and Your Energy Levels
When it comes to training and feeling your best, understanding your menstrual cycle can be a game-changer. Hormones have a major impact on energy, mood, recovery, and even how your body responds to workouts — and one of the most powerful phases of the cycle is the follicular phase.
Let’s break it down simply: what is the follicular phase, what’s going on in your body during this time, and how can you use it to your advantage?
🔄 What Is the Follicular Phase?
The follicular phase is the first half of the menstrual cycle, starting on the first day of your period and lasting until ovulation (around day 14 in a 28-day cycle, though this varies from person to person).
During this phase:
Your body is preparing to release an egg
Estrogen levels start off low but steadily rise
Your energy, mood, and focus often improve with this hormonal shift
📈 Energy and Mood: Why You Feel Better
As estrogen climbs, it boosts several things:
Energy: You might notice you feel more motivated and physically capable
Cognitive function: Focus, problem-solving, and reaction times may improve
Mood: Estrogen helps increase serotonin, leading to a more positive mood
This is a great time to schedule high-intensity workouts, heavy lifts, or take on new challenges in your training or work life.
💪 Best Types of Exercise During the Follicular Phase
Because your energy and recovery capacity are higher during this time, this is an ideal window to push yourself a bit harder.
Recommended training:
Strength training (especially with heavier loads)
High-intensity interval training (HIIT)
Skill-based workouts (your coordination is likely sharper)
Group classes (you may feel more social and upbeat)
Think of this as the time to build and challenge your body. You're more resilient to fatigue and inflammation, and your body is primed to perform.
🍽 Nutrition During the Follicular Phase
Your appetite might be slightly lower compared to the luteal phase (which comes later), and insulin sensitivity is typically better, meaning your body uses carbs more efficiently.
Tips:
Focus on protein to support muscle recovery and growth
Include complex carbs for energy during intense training
Don’t under-eat — even if your appetite drops a little, your body still needs fuel
🧠 Mental Performance and Planning
This phase is also ideal for:
Goal setting and planning
Learning new movements or skills
Social events or team-based tasks
If you’re tracking your cycle, this is the phase where you're likely to feel "in the zone."
🩸 Key Hormonal Highlights
Here’s a quick overview of what’s going on under the surface:
Estrogen: Rising — supports mood, motivation, and energy
Follicle-stimulating hormone (FSH): Stimulates follicles to mature
Progesterone: Still low — rises after ovulation
These hormonal shifts explain why your physical and mental performance often peak in this phase.
🧘♀️ Listening to Your Body
Not everyone feels amazing during the follicular phase — especially at the very beginning (when your period starts). You may feel low energy or crampy for a few days. That’s okay.
Tips:
Early follicular (period days): Focus on low-impact movement like walking, mobility, or gentle strength work
Late follicular (after your period): Ramp things up as you start feeling more energized
Tracking how you feel over a few cycles can help you understand your personal rhythm.
Final Thoughts
The follicular phase is an empowering time in the cycle. By aligning your training, nutrition, and recovery strategies with your body’s natural hormonal rhythms, you can work with your body, not against it.
Whether you're chasing strength goals, starting your fitness journey, or just trying to feel your best, cycle awareness can be an incredible tool — and the follicular phase is a great place to start.
