Progesterone and Athletic Performance: What’s the Link?

Hormones do a lot of behind-the-scenes work in our bodies, so it’s no surprise they also affect athletic performance.

Progesterone, a key reproductive hormone, plays a role in areas like energy, endurance, muscle, and mental health.

In this guide, we’ll examine the link between progesterone and athletic performance. Plus, we’ll look at how progesterone fluctuations during your menstrual cycle, perimenopause, and menopause can affect how you work out.

What does progesterone do for athletic performance?

Sports science in women is a developing area of study. As research continues, we learn more about the specific ways that hormones affect women’s athletic performance, both throughout the menstrual cycle and over time—and so far, we’ve only scratched the surface.

>>MORE: Menstrual Cycle and Exercise Performance: How Are They Related?

How does progesterone affect athletic performance? The answer is: in many ways! 

Although more research has been conducted on the link between estrogen and athletic performance, we know that progesterone is also involved in how our bodies move and stay healthy. Here’s a closer look.

Progesterone athletic performance: Endurance and energy

Progesterone is involved in endurance, stamina, and energy, potentially impacting which types of exercise feel best on your body in different cycle phases.

Higher progesterone levels, for example, may correspond with decreased endurance. This may be most noticeable in ultra-long sports, like distance running and distance cycling. 

The role hormones play in breaking down (or metabolizing) protein, carbohydrates, and fats to generate energy may be partly responsible for this impact on endurance. When these nutrients are metabolized faster, endurance decreases; when they’re metabolized more slowly, endurance increases.

Progesterone causes our bodies to metabolize protein, carbs, and fats more quickly, whereas estrogen slows the process. 

That means that when progesterone is lower and estrogen is higher (like during the late follicular phase), endurance improves. Inversely, endurance takes a hit when progesterone is higher (like during the luteal phase). 

To counteract progesterone-induced low endurance and boost stamina during the luteal phase, try:

• Increasing your carbohydrate intake before exercise
• Fueling up with energy replacement supplements during endurance training

Progesterone’s impact on basal body temperature (BBT, or your body temperature at rest) may also impact endurance and energy. Right after ovulation, climbing progesterone levels cause luteal phase BBT to increase. Temperature spikes up to 1°F and stays elevated until your next period starts. 

What does it mean for athletic performance when progesterone increases body temperature? That depends on the type of exercise.

Short duration, explosive workouts may get a boost from the progesterone bump in BBT. That means the early luteal phase could be a good time for workouts like sprint intervals. 

>>MORE: 12 Best Luteal Phase Exercises for Better Cycle Syncing

Endurance training, on the other hand, may become more difficult, especially in hotter and more humid conditions. You may reach your workout limit more quickly, as the increase in BBT may:

• Make long workouts feel more taxing
• Reduce stamina 
• Increase cardiovascular strain
• Make it harder for your body to regulate temperature and cool down

To help counterbalance the negative impacts of the progesterone-driven BBT increase:

• Make sure to properly warm up before working out
• Drink lots of water
• Prioritize short, explosive training
• Lower your workout intensity and duration if need be

Remember that it’s also important to listen to your body and be kind to yourself. It’s okay to pause or even stop when you need to.

Progesterone athletic performance: Muscle

The relationship between progesterone and muscles isn’t quite so simple. Some research suggests that progesterone may play a role in muscle growth. One 2014 study found that administering progesterone to postmenopausal women increased the rates of muscle protein synthesis (the process of turning protein into muscle).

The authors note, however, that their particular findings don’t demonstrate that increased protein synthesis rates necessarily correspond to gains in muscle mass. So although increased synthesis rates could mean that higher levels of progesterone may help churn out muscle more quickly, the theory isn’t confirmed.

We do know, however, that progesterone and estrogen counterbalance one another in a complex partnership. To that effect, progesterone appears to counteract the impact of estrogen on muscles. 

While higher estrogen boosts muscle strength, higher progesterone may lower both muscle strength and the force your muscles can produce.

Concretely, that means that your muscles may feel strongest in the late follicular phase around ovulation, when estrogen is at its highest and progesterone is lower. Then, as estrogen decreases and progesterone peaks during the luteal phase, your muscles may feel weaker and generate less power.

Progesterone athletic performance: Mental health

Progesterone helps to regulate mood and energy, which plays a role in the mental side of athletics.

Rising progesterone in the luteal phase can trigger feelings of calm and relaxation, and even lower stress and anxiety. This is partly related to GABA, a neurotransmitter (or chemical messenger in the brain). Progesterone helps to boost GABA activity, amplifying this neurotransmitter’s calming effects and making you feel relaxed. 

Low progesterone coupled with low estrogen, on the other hand, can lead to mood swings. Both these hormones are at their lowest in the late luteal phase just before your next period. This can bring on premenstrual emotional and physical symptoms, leaving you feeling overwhelmed.

For low-energy moments of high progesterone, and for turbulent moments of low progesterone plus low estrogen, lower-intensity, calming exercises like yoga or meditation techniques may help you feel more balanced.

How does progesterone impact athletic performance cycle to cycle?

Throughout the menstrual cycle, progesterone and other reproductive hormones fluctuate.

In the early follicular phase during your period, both progesterone and estrogen are at their lowest. This may leave you feeling lethargic, and period-friendly workouts may be more your speed.

Progesterone then stays low through the mid- and late-follicular phase. In general, low progesterone may make this cycle phase the perfect time for high-intensity workouts like cardio, endurance training, and strength training. Think running, swimming, cycling, and heavier lifting. 

>>MORE: 12 Best Follicular Phase Exercises for Better Cycle Syncing

Progesterone starts to rise in the luteal phase after ovulation. In the first couple days, you may still feel your ovulation energy coursing through you. This may be a good moment for continuing high-intensity training or incorporating short-duration, explosive workouts like sprint intervals.

Once progesterone peaks, however, your energy may feel zapped, your endurance may take a hit, and your mood may feel out of control. These effects may be particularly amplified in the late luteal phase, when both progesterone and estrogen fall significantly in preparation for your next period. Lower-impact and lower-intensity workouts are your friends here, like yoga or moderate jogging and walking. 

Of course, other factors – like age, fitness level, genetics, diet, hormonal birth control use, and type of exercise – also play major roles in athletic performance. Things aren’t so simple as high progesterone means this while low progesterone means that.

But hormones do have a significant influence. At-home hormone tests like the Oova kit are one great tool for tracking your hormones and understanding how your body reacts to your cycle. From there, you can try cycle syncing your workouts to optimize your training according to your unique hormone power.

How does progesterone impact athletic performance during perimenopause and menopause?

During perimenopause, progesterone fluctuates and declines. After the official start of menopause, progesterone stabilizes at new, lower levels.

These hormonal changes can lead to emotional and physical symptoms that may impact athletic performance, including:

• Mood swings
• Fatigue and lethargy
• Decreased muscle mass
• Decreased strength

As your body changes, strategies like exercising regularly, incorporating strength training, and eating a nutritious diet may help counteract decreasing muscle mass and strength. Plus, these measures may help ease other perimenopause and menopause symptoms, too.

Workouts that get your body moving and make you feel good are the way to go, like:

• Biking
• Swimming
• Walking
• Jogging
• Yoga
• Fitness classes, including Pilates, Zumba, or spin classes

Supplementing lifestyle and dietary measures with hormone replacement therapy (HRT), where appropriate, may help boost muscle mass and function, as well as increase the impact of your workout sessions. Your doctor can help you decide if HRT could be right for you.

Progesterone and athletic performance: the bottom line

Progesterone is one of the keys to athletic performance, influencing energy and endurance levels, muscle, and mental health. 

Natural fluctuations in progesterone, both during your menstrual cycle and with age, can affect your athletic performance and even determine which exercises are most well-suited to your needs. Tracking your hormones and listening to your body can help you understand your unique self, optimize your progesterone power, and feel your best.