Climbing & The Menstrual Cycle — Understanding Fear and Performance

Your menstrual cycle affects your whole body, with its impact varying from person to person and even from cycle to cycle — pretty fascinating, right? Because of this, the menstrual cycle plays a significant role in athletic performance. For climbers, its influence goes beyond just changes in energy, strength, fatigue, and weakness during different phases. It can also affect your levels of fear and anxiety. Fear, an instinctive response to perceived danger, plays a critical role in rock climbing, influencing both physical and mental aspects of the sport.

This article will break down the basics of the menstrual cycle, exploring what happens during each phase and how it impacts your reproductive organs, heart, lungs, muscles, brain, and other body systems. By understanding these changes, you’ll see why the menstrual cycle is so influential in climbing. We’ll also discuss how these fluctuations can affect your training and performance, providing practical tips and mindset strategies to help you optimize your climbing during each phase.

Breaking Down the Cycle

Your menstrual cycle can be divided into two primary phases: the follicular phase and the luteal phase. The follicular phase begins with menstruation and includes a crucial time known as the "periovulatory period," which is when your body prepares for ovulation — this is when the egg is released from the ovary. After ovulation, you transition into the luteal phase. This phase is all about preparing your body either to support a potential pregnancy or to start the cycle over again with the next period.

What’s important to note is that both the length and symptoms of these phases can differ greatly between individuals, and even from cycle to cycle in the same person. These fluctuations in hormones, especially estrogen and progesterone, contribute to how you may feel physically and emotionally during different times of the month.

During each phase of your menstrual cycle, hormonal shifts influence the functioning of various systems in your body, including your reproductive organs, heart, lungs, muscles, and brain. These hormonal changes manifest in noticeable patterns such as fluctuations in body temperature, resting heart rate (RHR), heart rate variability (HRV), and respiratory rate. Here is a brief overview of the common patterns:

Diagram of body patterns changing during the menstrual cycle

Heart Rate Variability (HRV) is the variation in time between each heartbeat, reflecting how well the body’s autonomic nervous system is responding to stress and recovery. A higher HRV generally indicates good recovery, physical fitness, and readiness for training, while a lower HRV can signal fatigue, stress, or the need for more rest.

Understanding changes in hormones can be especially valuable for athletes, as it can help you adapt your training and performance strategies to work with your body’s natural rhythm.

Menstrual Phase

During the menstrual phase, both estrogen and progesterone drop to their lowest levels. This hormonal dip can lead to noticeable changes in how your body feels and functions. You might experience a lower RHR, and respiratory rate, while HRV tends to rise. These shifts are linked to fatigue and lower energy levels, and may also influence your overall mood.

As the uterine lining sheds, blood loss occurs — which can lead to a temporary drop in iron levels, especially for those with heavier periods. Low iron can contribute to weakness, sluggishness, and a general sense of being run down.

At the same time, the body releases prostaglandins — chemical messengers that help the uterus contract and shed its lining. While necessary, prostaglandins can also increase inflammation, which may cause cramping, discomfort, and lethargy as your body works harder to recover.

Hormonal changes can also impact blood sugar regulation, potentially leading to dips in energy or feelings of tiredness, and some people notice changes in sleep patterns, making it harder to feel rested and fully recovered.

Follicular Phase

The follicular phase begins right after menstruation and is often when many athletes feel their strongest and most energized. As your body starts to prepare for ovulation, developing follicles produce increasing amounts of estrogen — a hormone that plays a major role in physical and mental performance.

This rise in estrogen leads to a drop in body temperature, RHR, and respiratory rate, while HRV typically increases. These changes reflect a state where the body is more primed for efficient recovery and higher physical output.

Estrogen supports muscle strength, endurance, and energy by enhancing oxygen utilization and promoting protein synthesis. This means better cardiovascular performance, faster muscle recovery, and increased capacity for strength-based and endurance activities. Mentally, higher estrogen is associated with a more stable mood, increased motivation, and sharper focus.

Bonus — Estrogen is also thought to have pain-reducing effects, which may raise your tolerance for discomfort.

Ovulatory Phase

Ovulation marks the midpoint of the cycle and is triggered by a peak in estrogen, which sets off a cascade of hormonal changes — including a sharp rise in luteinizing hormone (LH) that prompts the release of an egg. These shifts often lead to a slight increase in body temperature, RHR, and respiratory rate, while HRV may dip.

Much like the follicular phase, ovulation can enhance muscle function, coordination, and neuromuscular efficiency, thanks to the continued presence of high estrogen. This can result in a boost in strength and explosive power.

While ovulation might offer a power peak, not everyone feels their best during ovulation. Some athletes report lower endurance or increased fatigue, which may be linked to shifts in fluid balance, thermoregulation, and energy metabolism during this brief but intense phase.

Luteal Phase

In the early luteal phase, the empty follicle transforms into the corpus luteum, which produces higher levels of progesterone and some estrogen. As LH levels decrease, the uterine lining continues to thicken in preparation for a potential pregnancy. These hormonal changes lead to a rise in progesterone, which can cause elevated body temperature, and activate the body’s fight-or-flight response. As a result, you may notice an increase in RHR, temperature, and respiratory rate, while HRV tends to decline.

One of the most common experiences during this phase is increased fatigue. Progesterone has a calming, sedative effect, which can leave you feeling sluggish and low on energy, particularly during intense or endurance-based activities. Workouts may feel more challenging, and your usual pace might dip.

The body also undergoes metabolic shifts during this time, with an increase in thermogenesis (heat production). This can make it harder to regulate your body temperature, resulting in discomfort during long or physically demanding sessions.

Additionally, the luteal phase can lead to slower recovery from workouts due to higher inflammation and the body’s increased sensitivity to stress. You may also experience water retention and bloating, which can contribute to a feeling of heaviness or discomfort while climbing or training.

Adapting Training to Your Body’s Rhythms

Now that we understand the menstrual phase often comes with fatigue, the follicular phase tends to support peak performance, ovulation can boost strength and power, and the luteal phase may heighten the fight-or-flight response — bringing more fear and anxiety — what does all this mean for your rock climbing training and performance?

Menstruation — Master Your Technique on Easier Climbs

A combination of high HRV, low estrogen, reduced iron levels, blood sugar fluctuations, and increased inflammation can all contribute to feeling sluggish, irritable, or slower to recover.

During this time, pushing hard on your toughest projects might not be the most rewarding approach — your body may feel heavier, less coordinated, or just not as sharp. Instead, consider shifting gears: try some gentle movement like yoga, or use your climbing sessions to dial in technique on lower-intensity routes. Even if you're feeling low energy, staying active in a mindful way can help lift your mood by boosting feel-good hormones.

The key is to tune into what your body’s telling you and adjust your training and recovery to match.

Follicular — Push Yourself with High Volume and High-Intensity

Let’s gooo — this is your time to shine.

As estrogen levels start to climb, so does your energy, strength, mood, and overall capacity to perform. The follicular phase is often when you feel your most powerful, coordinated, and mentally dialed in. For climbers, it’s a great window to push harder, take on tougher routes, and train at higher volumes.

You might notice you’re more open to taking risks, bouncing back faster between sessions, and feeling that floaty, low-gravity vibe. Lean into it — this phase is all about progress and momentum.

Ovulation — Send Your Project

Ovulation often brings a short burst of increased strength, power, and pain tolerance — making it a prime time for high-intensity, short-duration efforts. Some people feel an endurance boost during this phase, while others might experience the opposite, so tuning into your body is key.

That said, this window can be ideal for trying hard on a project or aiming for a send, rather than focusing on high-volume training. It’s a great time to push grades and go big — hard bouldering sessions fit especially well here.

Luteal — Climb Fun and Familiar Routes

The hormonal shifts during the luteal phase, particularly the increase in progesterone, along with changes in neurotransmitter activity, increased stress sensitivity, and physical discomfort, can make fear and anxiety more intense. For climbers, these factors can contribute to a higher perception of risk, emotional vulnerability, and a decreased ability to manage stress effectively.

But this doesn’t mean you should skip training altogether — movement is still your ally. Regular exercise has been shown to ease PMS symptoms, so instead of curling up under a blanket all day (tempting, we know), try getting on the wall in a low-pressure way. Focus on fun, familiar climbs without stressing about the grade, and let go of the need to send everything.

This phase also has its upsides: it can be a great time for reflection and mental clarity. Use it to slow down, study the route, observe someone else’s beta, and mentally prep for another go when your body’s feeling more in sync. The project will still be there next week — so will your strength.

Rock climbing training based on the menstrual cycle

Flowing with Your Cycle — Practical Tips for Climbers

The menstrual cycle is a complex and fascinating part of the body — and for a long time, its effects on athletic performance were overlooked. Thanks to modern research and growing awareness, more women are starting to tune into their cycle and understand how it influences training, recovery, and performance.

For climbers, this awareness is especially powerful. Climbing is as much a mental game as it is physical, and the hormonal shifts throughout the cycle can impact mood, focus, confidence, and fear response — all of which show up on the wall.

Understanding these changes, listening to your body, and adapting your approach can help you climb smarter, not harder. Below are some practical and mindset-based tips to help you work with your cycle — not against it.

Track Your Cycle: Use an app, journal, or even a climbing log to track your menstrual cycle. Knowing which phase you’re in helps you plan your training, rest, and sends around how you’re likely to feel physically and emotionally.
Journal Post-Session: Take 2 minutes to write about what felt good, what felt hard, and what you learned. Over time, this creates a body-mind map of how your cycle interacts with your training.
Ditch Grade Pressure: Recognize that strength, coordination, mood, and energy can fluctuate. You’re not "off" — you’re just in a different phase
Fuel & Hydrate Smart: Cravings and blood sugar swings are real, especially in the luteal phase. Eat regularly and include iron-rich foods (leafy greens, legumes, red meat if you eat it) and complex carbs to support energy and mood. Stay on top of hydration — especially as body temperature can be elevated.
Plan Rest Proactively: Build intentional rest or deload weeks around the luteal or menstrual phase if those are harder times for you. It's recovery, not laziness.
Communicate With Your Partner: Let them know (if you're comfortable) how you're feeling. It can help normalize cycle-aware training and build a supportive climbing community.

References

Cope, M. (2023). 4 Tips for Fear: Anxiety & The Menstrual Cycle for Climbers. Lattice Training. https://latticetraining.com/blog/4-tips-for-fear-anxiety-the-menstrual-cycle-for-climbers/?srsltid=AfmBOor_jbBPxfjILyKg1mw_LfrQuX8vor-_SHAUIUnSxZwYST_3FPWK

Katrina (N.D.). Training With Your Cycle. The Climbing Doctor. https://theclimbingdoctor.com/training-with-your-cycle/?srsltid=AfmBOoq1_0ewAbt9CWDgVuudBraHPdpOStlGNQjjaN-JC1NltpQ6jw6k

Kryder, C. (2023). How Your Menstrual Cycle Impacts Your Entire Body. Oura Ring. https://ouraring.com/blog/your-menstrual-cycle/#:~:text=During%20Your%20Follicular%20Phase&text=This%20increase%20in%20estrogen%20not,respiratory%20rate%2C%20alongside%20higher%20HRV.

The Climbing Hangar (2023). How the menstrual cycle can affect climbing performance. The Climbing Hangar. https://www.theclimbinghangar.com/blog/how-the-menstrual-cycle-can-affect-climbing-performance

Disclaimer – The content in this article is intended for informational and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a healthcare provider before making any changes to your exercise routine or health practices.