Poling on Your Period: How to Train Smarter Through Every Phase of Your Cycle
Pole dancing isn’t just about tricks and strength, it’s about understanding and respecting your body. And for many of us, that includes learning to train around the ebb and flow of our menstrual cycle.
If you’ve ever felt amazing one week and flat the next, you’re not imagining it. Hormones can affect energy, focus, and recovery, but when you know what’s happening, you can actually use your cycle to your advantage.
Let’s break down what’s really going on, what science says, and how to tailor your pole training to feel your best all month long.
The Big Idea: Cycle-Smart Training
Research in Sports Medicine (McNulty et al., 2020) shows that while performance doesn’t dramatically change through the menstrual cycle, many women experience small shifts in energy, mood, and motivation.
By syncing your training to your natural rhythm, or at least being aware of your phases, you can train smarter, recover faster, and reduce frustration when your body feels “off.”
Here’s the quick rundown of your four phases:
Menstrual phase (bleeding): Low estrogen and progesterone, energy can dip.
Follicular phase: Rising estrogen and testosterone, energy climbs.
Ovulation: Hormones peak, you feel powerful and confident.
Luteal phase: Progesterone rises, fatigue and bloating can appear.
Why Your Cycle Affects Your Training
Hormones like estrogen and progesterone influence metabolism, mood, and thermoregulation (your body’s temperature control).
During the follicular phase, rising estrogen improves energy and motivation.
At ovulation, you may feel your strongest, but your joints can be slightly more lax, so extra warm-up helps.
In the luteal phase, your body temperature increases and recovery slows, so cardio and heavy strength can feel harder.
The science shows there’s no “bad time” to train, but some weeks may simply feel different. Recognising that difference is key to training sustainably.
How to Train Through Each Phase
1) Menstrual Phase: Bleeding, But Still Moving
This phase can bring cramps, bloating, or fatigue. But gentle movement often helps, circulation eases cramps and improves mood.
What to do:
Take it easy for the first couple of days.
Focus on technique, mobility, or slow choreo.
Swap big backbends or high-skill tricks for light conditioning.
Science says: Exercise doesn’t worsen symptoms for most people, it often helps. (Frontiers in Physiology, 2021)
2) Follicular Phase: Peak Power
This is your energy sweet spot. Estrogen and testosterone rise, improving coordination, muscle recovery, and mental focus.
What to do:
Schedule challenging tricks or strength goals (deadlifts, climbs, holds).
Try new combos, your learning capacity is high.
Add volume or intensity gradually.
Pro tip: This is the phase to work on your next pole milestone. You’ll recover faster and feel mentally sharper.
3) Ovulation: Confidence and Connection
You might feel bold, social, and magnetic. Estrogen peaks, you feel more confident and ready to perform.
What to do:
Test routines or perform, you’ll feel expressive.
Push yourself on tricks you’ve mastered.
Add extra warm-up and pre-hab (joints are more flexible).
4) Luteal Phase: Rest, Refine, Recover
Progesterone rises here, often increasing fatigue, temperature, and perceived effort. It’s not the time to chase PB’s, it’s time to nurture.
What to do:
Focus on choreography, flow, and technique.
Keep up hydration and balanced nutrition.
Schedule rest or de-load weeks.
Science says: Luteal fatigue often comes from changes in temperature and recovery, not actual strength loss. (Charkoudian & Stachenfeld, Temperature, 2020)
Cycle Tracking and Self-Awareness
Everybody is different. Some people feel nothing, others feel everything.
Tracking helps you connect the dots between your energy, mood, and training.
Try apps like:
Clue
Garmin Connect
Apple Health
You can note energy, cramps, sleep, and pole performance. After a few months, patterns appear and you’ll know when to push or be kind to yourself.
What About Birth Control?
If you’re on hormonal contraception, your cycle might be more stable.
Studies in Sports Medicine (2023) show oral contraceptive users experience smaller hormonal fluctuations and similar training adaptations overall.
The takeaway? Whether you’re on or off birth control, let your body guide your training decisions.
Beyond Hormones: Mindset and Studio Culture
Sometimes, it’s not about science, it’s about comfort and community.
Let’s be real: period leaks, strings, or mood dips happen. At Addictive Pole Fitness, we keep spare tampons, pads, and liners in our bathrooms because every poler deserves to feel supported.
Your instructor has seen it all. You never have to skip class out of embarrassment, just communicate, modify, and show up.
Quick Recap: Cycle-Smart Pole Training
Phase: Menstrual
Energy Level: Low–Medium
Focus: Comfort & Mobility
Training Ideas: Gentle flow, light conditioning
Phase: Follicular
Energy Level: Rising
Focus: Strength & Skills
Training Ideas: New tricks, combos, heavy lifts
Phase: Ovulation
Energy Level: Peak
Focus: Power & Expression
Training Ideas: Performance, combo or big tricks
Phase: Luteal
Energy Level: Dropping
Focus: Recovery & Flow
Training Ideas: Choreo, technique, rest
“Is It Really Worth Tracking?”
Absolutely. Even if you never “sync” your workouts perfectly, awareness itself improves consistency and self-compassion.
When you understand why you feel different week to week, frustration drops and confidence rises.
Cycle syncing isn’t about perfection, it’s about partnership with your body.
Key Takeaway
Pole dancing and menstrual cycles don’t clash, they collaborate.
When you listen to your body, track your cycle, and adjust your training, you’re not being inconsistent, you’re being kind to yourself.
Your strength isn’t just physical; it’s in knowing yourself.
Train with your body, not against it, and you’ll feel more connected, confident, and consistent than ever.
References & Further Reading
McNulty, K. L., et al. (2020). Menstrual cycle phase and exercise performance. Sports Medicine.
Bruinvels, G., et al. (2021). The female athlete: menstrual cycle and performance. Frontiers in Physiology.
Charkoudian, N., & Stachenfeld, N. (2020). Sex hormones and thermoregulation. Temperature.
Thompson, B., et al. (2023). Oral contraceptives and performance outcomes. Sports Medicine.
Nicholas, J. (2019). Physiological demands of pole fitness. Journal of Strength & Conditioning Research.
