The Downside of Birth Control Pills If You Are Strength Training and What to Do

Birth Control Pills and Muscle Growth

1. Lower Free Testosterone May Reduce Muscle Gains

Birth control pills contain progestins, some of which have anti-androgenic properties, meaning they can lower free testosterone levels. Since testosterone plays a key role in muscle protein synthesis, its suppression could slightly hinder muscle growth.

2. Potential Impact on Strength Gains

Some studies suggest that birth control pills users—especially those taking anti-androgenic progestins—might experience slightly reduced strength gains compared to non-users. However, the differences are often small and can be offset with proper resistance training and nutrition.

3. Recovery and Inflammation

Estrogen has both positive and negative effects on muscle recovery. While it can help reduce muscle damage, it might also dampen the body's natural muscle-building response. Since many birth control pills pills have a low estrogen dose, these effects may be minimal.

4. Does Taking Birth Control Pills Continuously Affect Gains?

If you take birth control pills continuously for three months without a cycle, you maintain stable hormone levels. This can help prevent energy fluctuations, but it may also further suppress testosterone over time, making muscle-building slightly more challenging.

How to Counteract Potential Negative Effects:

• Eat enough protein (130-150g/day) to support muscle growth.

• Train with progressive overload to maximize anabolic signaling.

• Monitor fatigue and recovery—if you notice lower energy or slow progress, track your symptoms over time.

Birth Control Pills and Fat Loss

1. Can Birth Control Pills Make It Harder to Lose Fat?

Some women notice that losing fat becomes slightly more difficult on birth control pills. This may be due to:

• Lower free testosterone, which plays a role in fat metabolism.

• Estrogen’s effect on fat storage, particularly in the hips and thighs.

• Potential insulin resistance, which can slow fat loss if blood sugar regulation is affected.

2. Water Retention vs. Actual Fat Gain

Unlike other birth control pills pills, some formulations contain progestins with a mild diuretic effect. This means they are less likely to cause bloating and water retention, but hormone shifts can still lead to occasional temporary weight fluctuations.

3. Appetite and Cravings

Some women experience increased hunger and sugar cravings on birth control pills, though this depends on the type of progestin used. If cravings increase, focusing on high-protein meals and fiber-rich foods can help maintain satiety.

Optimizing Fat Loss on Birth Control Pills:

• Prioritize protein intake to preserve lean muscle.

• Strength train consistently to boost metabolism.

• Monitor carb intake and insulin response by focusing on whole, unprocessed foods.

• Ensure adequate micronutrients (especially magnesium and B vitamins), which birth control pills can deplete.

Birth Control Pills and Headaches

Headaches can put a damper on your ability to push through a work out depending on the intensity of the pain. If you’ve noticed frequent starting birth control pills, it may be due to:

• Hormonal fluctuations, even with continuous use.

• Certain progestins’ diuretic effects, which can lead to mild dehydration and electrolyte imbalances.

• Potential nutrient deficiencies, especially magnesium and B vitamins, which are linked to headaches.

How to Reduce Headaches:

• Increase electrolyte intake (sodium, potassium, magnesium).

• Stay hydrated, especially if you exercise regularly.

• Consider a magnesium glycinate supplement (400 mg/day) to support brain function and prevent headaches.

Bottom Line: Can You Still Make Progress on Birth Control Pills?

Yes! While birth control pills might slightly influence muscle gains and fat loss due to its hormonal effects, you can still make significant progress by optimizing your training, nutrition, and recovery. If you suspect it’s affecting your performance, tracking symptoms and adjusting your approach can help.

Sources

• Elliott-Sale, K. J., & Smith, S. (2021). "Oral Contraceptives and Their Effect on Muscle Strength and Hypertrophy." Sports Medicine.

• Rickenlund, A., Carlström, K., Ekblom, B., Brismar, T., & von Schoultz, B. (2004). "Effects of Oral Contraceptives on Female Athletes’ Performance." Journal of Clinical Endocrinology & Metabolism.

• Casazza, G. A., & Thomas, G. A. (2009). "Oral Contraceptives, Testosterone, and Resistance Training." Journal of Strength and Conditioning Research.