Women bodies go through natural hormonal fluctuations every month that affect how we feel, move, and perform. By aligning your workouts with your menstrual cycle —concept known as “cycle syncing”. I first heard about sycle syncing a couple of years ago when I read the book In the Flo by Alissa Vitti (book that I will talk further in another post). According to last studies, we can optimize energy levels, avoid burnout, and work with our bodies rather than against them by choosing our workouts wisely. Whether you’re new to this concept or have been trying to tune in with your cycle, here’s a guide to the best types of exercises for each phase of your menstrual cycle.
The Four Phases of the Menstrual Cycle:
Menstrual Phase (Days 1-6)
This is the start of your cycle—your period. Energy levels tend to be lower, and your body may feel more fatigued. You can give yourself some time to rest or restore your body. Try types of training during this period:
- Restorative yoga
- Gentle Stretching
- Walking & Meditation
- Day 1: Rest
- Day 2: Gentle Restorative yoga (30 minutes)
- Day 3: Light walk & stretching (35 minutes)
- Day 4: Yin Yoga or Yoga Nidra (35 minutes)
- Day 5: Yin Yoga or Gentle Hatha Yoga (35 minutes)
- Day 6: Pilates HIIT (45 minutes)
Follicular Phase (Days 7-13)
After your period ends, estrogen levels begin to rise, boosting your energy, mood, and strength. This is a great time to increase the intensity of your workouts. Try these types of training during this phase:
- Strength training
- HIIT (High-Intensity Interval Training)
- Functional Training
- Dance cardio
- Day 7: Strength training (45 minutes)
- Day 8: Strength training (45 minutes)
- Day 9: Rest
- Day 10: Strength training (45 minutes)
- Day 11: Strength training (45 minutes)
- Day 12: Running or cycling (30 – 45 minutes)
- Day 13: Functional Training (30 – 45 minutes)
Ovulatory Phase (Days 14-17)
Ovulation is when an egg is released, and you’re at your peak energy, strength, and stamina. This is the time to push your fitness boundaries. Try these types of training during this phase:
- CrossFit or high-intensity functional training
- Running or sprinting
- Group fitness classes
You’re feeling your strongest, and it’s the perfect time to try more explosive or competitive exercises.
- Day 14: HIIT/Interval Training (45 minutes)
- Day 15: HIIT or CrossFit (45 minutes)
- Day 16: Running or sprint intervals (45 minutes)
- Day 17: Functional/Interval Training (45 minutes)
Luteal Phase (Days 18-28)
During this phase, progesterone rises, and you may start to feel more sluggish as your body prepares for menstruation again. Try these types of training during this phase:
- Pilates
- Low-impact strength training
- Walking or light cycling
As you near your period, it’s normal to feel more fatigued. Lower-impact workouts that still build strength can help you feel good without overexerting yourself.
- Day 18: Strength training (45 minutes)
- Day 19: Strength training (45 minutes)
- Day 20: Group fitness class (45 minutes)
- Day 21: Pilates HIIT(45 minutes)
- Day 22: Rest
- Day 23: Pilates (45 minutes)
- Day 24: Low-impact strength training (40 minutes)
- Day 25: Hatha Yoga (30 minutes)
- Day 26: Light weights strength training (30 minutes)
- Day 27: Hatha Yoga (45 minutes)
- Day 28: Rest
