Strength training guides

Practical answers to the questions women ask most about lifting: how to progress, when to take it easier, and what the research says about training around your period.

• Is it OK to work out on your period?Lifting on your period: what the research says and how to scale a session when cramps or fatigue hit.
• How to work out when you're tired before your periodFatigue before your period is common. How to plan lighter PMS workouts without stalling your program.
• Do cycle syncing workouts actually work?What the studies on cycle phase and strength training found, and how to plan your lifting around symptoms.
• What is a deload week, and how often should you take one?What a deload week is, how often to take one, and what a deload workout looks like set by set.
• Progressive overload for women: what it is and how to do itHow to add weight, reps or sets over time, how big each step should be, and what to do when a lift stalls.