For women, our hormones fluctuate throughout the month or 28 days that our cycle last, impacting energy levels, strength, endurance, and recovery. Training according to your menstrual cycle—also known as cycle syncing—helps you optimize your workouts, avoid burnout, and work with your body rather than against it.
The Phases of Your Cycle and How to Train
Menstrual Phase (Days 1-5) – Your energy is at its lowest, so focus on restorative activities like walking, yoga, or light strength training. If you feel up for it, gentle movement can help with cramps and boost mood. During this phase, your body has a harder time processing lactic acid, which can lead to increased soreness and fatigue, so it’s best to avoid intense workouts or heavy weights.
Follicular Phase (Days 6-14) – Estrogen rises, increasing energy and strength. This is the best time to focus on high-intensity workouts like weightlifting, HIIT, and running. Your body recovers faster, so take advantage of this phase to push yourself.
Ovulatory Phase (Days 15-17) – This is when you feel your strongest and most powerful. Aim for challenging workouts such as sprints, heavy lifts, and endurance training. Your coordination is also at its peak, making it a great time for skill-based activities.
Luteal Phase (Days 18-28) – As we are preparing for the menstrual phase, progesterone rises, which can cause fatigue and make high-intensity workouts feel harder. Shift to lower-impact exercises like Pilates, moderate-strength training, or steady-state cardio. As your period approaches, focus on mobility and lighter workouts to prevent exhaustion.
Benefits of Cycle Syncing Your Workouts
✔ Increased Performance – Train when your body is primed for strength and endurance.
✔ Reduced Risk of Injury – Avoid overtraining when hormones make your body more prone to injury.
✔ Better Recovery – Aligning workouts with your cycle helps prevent burnout and fatigue.
✔ Hormonal Balance – Supports overall well-being by working with your natural rhythms rather than against them.
Get Your Free Cycle Syncing Workout Plan!
Want a step-by-step guide to training with your cycle? Download our free Cycle Syncing Workout Plan and start working out smarter, not harder!