Sport in the Different Life Stages of Women

Understanding Where You Stand and Taking Targeted Action

The female body changes on several levels throughout life. Hormonal fluctuations and transitions affect energy, recovery, sleep, body composition, and individual resilience. Women who understand which life stage they are in can adapt training and nutrition accordingly, gaining long-term benefits for wellbeing, performance, and health. It is not about training harder or more, but about doing what fits best at the right time. Knowledge is a key factor in this process.

Cycle and Training in the Reproductive Years

During the reproductive years, from the onset of menstruation until the mid-30s, the monthly cycle sets the hormonal rhythm. This rhythm directly influences mood, energy levels, and physical resilience, which should be considered in training.

In the first half of the cycle, estrogen dominates. Many women feel more energetic, focused, and active in this phase. Training can be more intense, whether strength- or endurance-based. Around ovulation, motivation and concentration often peak.

In the second half of the cycle, progesterone rises. This hormone has a calming effect, which also influences training behavior: energy levels often drop, and the need for rest and withdrawal increases. During PMS, many women find workouts especially exhausting. Here, it makes sense to plan deliberate recovery phases. This is common practice in sports and can be applied in a cycle-based way as well.

Interestingly, once menstruation begins, many women experience renewed energy. The hormonal situation is relatively stable, regardless of bleeding, which can improve the sense of performance capacity. Important: this kind of training requires a natural cycle without hormonal contraception.

Sport During Pregnancy and Postpartum Recovery

Pregnancy brings fundamental hormonal changes. The body adapts to nurture and sustain the growing baby, which also impacts physical performance. Movement remains important, provided it feels good and carries no risks. Heart rate is not the decisive factor here, body awareness is. Risky or fall-prone sports should be avoided. Instead of focusing on endurance, strength and stability should take priority. As posture changes with a growing belly, targeted training can help prevent discomfort.

After giving birth, the body enters a phase of healing and adjustment. Many women want to get active quickly, but recovery is not a race. Load should be built up step by step. High-impact activities like running or ball sports should be resumed only after five to six months at the earliest, depending on individual conditions. This does not mean being inactive. On the contrary: focusing on pelvic floor stability, posture, and basic strength lays a solid foundation for later training. A structured plan with healing, recovery, and gentle strength-building phases provides clear guidance.

For women struggling with infertility, it is also worth taking a closer look. Irregular cycles, excessive training, or overly restrictive diets can negatively affect fertility. Even moderate adjustments in training and nutrition can make a big difference.

First Hormonal Changes from Mid-30s

From around age 35, hormonal changes begin, often subtly. Shorter cycles, sleep disturbances, increased stress, or mood swings are common, often due to lower progesterone. Many women dismiss these signs, attributing them to age, work, or everyday stress. Yet this is exactly the time to take action. Early lifestyle adjustments can make the transition into menopause much smoother.

As women age, not only hormones shift but also the body’s response to training and nutrition. Calorie needs may slightly decrease, while building muscle or losing fat becomes hormonally more demanding. At the same time, the need for targeted nutrients and smart training increases.

Strength training gains importance, especially for muscle and bone health. Long endurance sessions may often be reduced unless they serve a specific purpose. Protein intake becomes central: a benchmark of about 100 g per day from natural sources is recommended. Carbohydrates should be planned around workouts, while daily intake may be reduced to avoid blood sugar fluctuations, which are linked to mood, cravings, and hormonal symptoms.

Managing stress also plays a crucial role. Chronically high cortisol disrupts hormonal balance. Rest, sleep, breathing exercises, and recovery are not “nice extras” but essential. Coffee on an empty stomach and intermittent fasting should be avoided in this phase, as they can add unnecessary hormonal stress.

About the Author

Melanie Weilenmann is a women’s health expert focusing on sport and nutrition. In her work, she considers the different life stages of women and adapts to each woman’s current physical and hormonal situation. She offers consultations, workshops, and courses, as well as practical guides available for download in her online shop. Listen to her podcast episode on Céline meets on YouTube or Spotify.